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Group Workouts 29 October – 4 November 2018

Monday 29 Oct 2018

Snatch or Clean & Jerk 3-3-2-2-2-1-1-1 for max

15-12-9 Reps for Time:

  • Power Cleans

  • Thrusters

    • both @33% lower 1RM

7:00 Time Cap

Tuesday 30 Oct 2018

Overhead Squat 1-1-1-1-1 (Sub: Front, Back, or Goblet)

AMRAP 15:00

  • 50’ Handstand Walk or 40 second Handstand hold

  • 50’ Broad Jumps

  • 50’ Walking Lunges

Wednesday 31 Oct 2018

In 15:00, for max reps, each:

  • 0-3:00 Run 400m / Row 440m then max Pull-ups

  • Rest 1:00

  • 4:00-7:00 Run 400m / Row 440m then max Clean & Jerks @40% 1RM

  • Rest 1:00

  • 8:00-11:00 Run 400m / Row 440m then max Kettlebell swings @ max 32/24

  • Rest 1:00

  • 12-15:00 Run 400m / Row 440m then max Front Squats (from floor) @same as C&J

Thursday 1 Nov 2018

5 Rounds for Time:

  • 20 Kettlebell Swings (max 32/24)

  • 20 AbMat Sit-ups

  • 20 Back Extensions

  • 20 Knees-to-Elbows

Friday 2 Nov 2018

For time:

  • 60 Single-leg Squats

  • 50 Wall Balls

  • 40 Box Jumps @ usual height

  • 30 Deadlifts @33%1RM

  • 20 Power Cleans @ same

  • 10 Front Squats @ same

Saturday 3 Nov 2018

Weighted Pull-ups 5-5-5-5-5

5 Rounds for Time:

  • 200m Farmer’s Carry

  • 20 Deficit Push-ups (hands on dumbbells)

  • 10 Dumbbell/Kettlebell Push Jerks @≤20kg

Compare to 30 Aug 18

Sunday 4 Nov 2018

AMRAP-Q 35:00, Nasal breathing only:

  • 80m Waiter Walk (40/40)

  • 50 Single Skips or 20 Double-Unders

  • 20 Walking Lunges

  • 15 Ring Rows

  • 10 Push-ups

  • 5 Toes-to-Bar as slowly as possible

Compare: 18 June 18

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