612-644-9781 info@crossfitslipstream.com

Group Workouts 14 – 20 May 2018

Monday 14 May 2018 

3-Lift Total: 60 minutes to find 1 RM, max 3 attempts each, in this order: of:

  • Back Squat

  • Bench Press

  • Deadlift

Compare to 2 Jan 18, 3 Jan 17, 2Mar17

  • Burn 45 starts TODAY!  Workouts will be posted at the gym.

Tuesday 15 May 2018 – GUEST DAY – all guests workout for FREE!

4 Rounds for Quality:

  • 40m OH Carry Non-Dominant

  • 40m OH Carry Dominant

  • 0:30 Plank Rest

  • 1:00

7 Rounds For Time:

  • 50 Single Skips

  • 20 Wall Balls

  • 10 Box Jumps

Time Cap: 14:00

Wednesday 16 May 2018 – GUEST DAY – all guests workout for FREE!

AMRAP 10:00

  • 16 Box Jumps

  • 8 HSPU

Rest 8:00 then:

3(As Many Rounds As Possible in 2:00/Rest 2:00)

  • 16 Kettlebell Swings

  • 8 Kipping Pull-ups

*Start where you left off

Thursday 17 May 2018

3-Lift Total make-up (see Monday) OR “Deep Total” – 60 minutes to find 1RM, max 3 attempts each, in this order:

  • Clean

  • Push Press

  • Front or Over Head Squat

Friday 18 May 2018

4 Rounds For Quality:

  • 2* Agility Ladder

  • 50 Single Skips or Double-Under practice

  • Max Handstand Hold

2 Rounds for Reps (work down the list twice) 0:30 work/0:30 rest:

  • Kettlebell Snatch Non-Dominant

  • Kettlebell Snatch Dominant

  • Kettlebell Push-Press (double)

  • Double Kettlebell Swing

Saturday 19 May 2018

Bottoms-up KB Press Test – Start w/8KG, press from shoulder to overhead L then R.  With the heaviest bell you can do WELL on both sides…10:00 OH/Front Rack/Suitcase Carry L side then R.  Move down the list when you lose integrity.

w/a partner: 3 Rounds for reps:

2:00 to do:

  • 20 Partner Ball Toss Sit-ups (10 each)

  • 30 Back Extensions (15 each)

  • Max goblet squats in time remaining (each does as many as possible)

  • Rest 2:00 between rounds

Sunday 20 May 2018

Pick a dumbbell or kettlebell.  Remaining in physical contact with your bell, AMRAP 37:00:

  • 400m Run

  • 20 Walking Lunges

  • 20 Snatches (10/10)

  • 10 Push-ups

  • 10 Pull-ups

Get There Faster in the Slipstream