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Group Workouts 2 July – 8 July 2018

Monday 2 July 2018

Staggered Stance Deadlift 5/5 – 5/5 – 5/5 – 5/5 to weight difficult but do-able for 5 each side.

2 Rounds of 0:45 Work/0:15 Rest. Round 1: Non-Dominant hand, Round 2: Dominant Hand

  • Kettlebell Snatches

  • Kettlebell Thruster

  • Kettlebell Windmills

  • Kettlebell Suitcase Deadlift

  • Toes-To-Bar (Bring toes to L or R hand)

  • Rest 1:00 between rounds

Tuesday 3 July 2018

Strict Press 5-5-5-5-5 to ~75-80%

Back Squat 5-5-5-5-5 to 5 RM

Accumulate 2:00 each in Hollow Hold & Back Extension

Wednesday 4 July 2018

“Collin” 6 Rounds For Time:

  • 400m Weighted Carry (Rx 50#)

  • 12 Push Presses (Rx 52/40kg, or 50% 1RM)

  • 12 Box Jumps (24/21”)

  • 12 SDHP (Rx 42.5/30) SUB KB Swings 32/24kg

35:00 Time Cap

Thursday 5 July 2018

Back Squat 5-5-5-5-5 to ~75-80%

Rounds For Quality in 20:00:

  • 1 Rope Climb

  • 2 Handstand Push-Up as strict as possible

  • 3 Strict Toes to Bar

  • 4 1-Legged Squats

  • 5 Kettlebell Windmills per side

  • 6 USB Reverse Rotating Lunges

  • 7 USB Deadlifts

  • 8 USB Front Rack Good Mornings

Friday 6 July 2018

Snatch or Clean & Jerk 3-3-2-2-2 for heavy double

EMOM *14

  • Odd: 5 Strict Pull-ups + 3 Squats

  • Even: 5 Deadlifts @65% 1RM

Saturday 7 July 2018

AMRAP 25:00

Partner 1: 200m Run while Partner 2

AMRAP:

  • 5 Ball Slams

  • 5 Wall Balls

  • 5 Burpees

  • 5 Ring Rows

Partner 1 picks up where 2 left off.  For total rounds & reps.

Sunday 8 July 2018

Filthy 50. 50 reps for time of:

  • Box Jumps

  • Jumping Pull-ups

  • Kettlebell Swings (24/16 kg)

  • Walking Lunges

  • Knees-to-Elbows

  • Push Press (20/15 kg)

  • Back Extensions

  • Wall Balls (20/15#)

  • Burpees

  • Double-unders (sub 120 single skips)

35:00 time cap

Compare to: 21-May-2016, 4-Jan-2016, 26-Aug-2016

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