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Group Workouts 6 – 12 May 2019

Monday 6 May 2019

Strict Press 10-8-5-3-5-5-5

Front Squat 10-8-5-3-5-5-5

Tuesday 7 May 2019

Run 1 Mile For Time

Rest 10:00, then

15-12-9 Reps For Time of:

  • Knees-to-Elbows

  • Thrusters @ 65% 1 RM or empty bar (whichever is higher)

Wednesday 8 May 2019

For time:

  • 60 Double-Unders

  • 50 Wall Balls

  • 40 Box Jumps @ usual height

  • 30 Deadlifts @33%1RM

  • 20 Push-ups

  • 10 Strictest Pull-ups

  • Rest 4:00, then repeat from bottom up (10 Pull-ups, then 20 Push-ups, etc.)

Thursday 9 May 2019

For Time:

  • Run 600m

  • 50 Kettlebell Snatches or 1-Hand Swings (24/16, 25/side)

  • 50 1-Hand Kettlebell Shoulder-To-Overhead (25/side)

  • 50 1-side Kettlebell Front Rack Walking Lunges (25/side)

  • 50 1-Hand Wall Balls (push ball w/1 hand, catch w/2! 25/side)

  • Run 600m

Friday 10 May 2019

For Time: 30 USB Side-Step Cleans (15/side)

Rest 4:00, then:

For Quality: 30 USB Side Deadlifts

Rest 4:00, then:

2*200m Sprints, rest 1:1

Saturday 11 May 2019

4 Rounds EACH for Time:

  • 400m Run

  • 20 Push-Presses @33% 1RM

  • 20 Pull-ups

  • 2:00 Rest between rounds

Sunday 12 May 2019

Rounds For Quality:

  • 1 Rope Climb

  • 0:30+ Handstand Hold

  • 0:30+/side Side Plank

  • 5/5 Kettlebell Windmills

  • 5/5 Rolls to each side – core focus!

  • 5/5 Bird Dogs

  • 20 Jumping Jacks – fast, straight into:

  • 80m Farmer’s Carry

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