612-644-9781 info@crossfitslipstream.com

Group Workouts 22 – 28 July 2019

Monday 22 July 2019

Front Squat 10-8-8-12-12-12

  • 2:00 rest between sets of 12

“Diane”  21-15-9

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Compare 18 Dec 18

ENDURANCE: come and see!

Tuesday 23 July 2019 – Guest Day!  All local guests workout for FREE – any class, all day!

For Time:

  • 50 AbMat Sit-ups

  • 40 1-Side Weighted Walking Lunges

  • 30 Double Kettlebell Swings

  • 20 Double Kettlebell Deadlifts

  • 10 Double Kettlebell Rows

  • Run 800m then reverse ladder

Wednesday 24 July 2019 – Guest Day!

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.

Tabata: Dip Hold alternating Top & Bottom

Rest 3:00, then

Tabata: Chin over bar hold (alternate w/hold at bottom if needed)

Rest 3:00, then

Tabata: Alternate Bodyweight Squats & AbMat Sit-ups

Thursday 25 July 2019

Deadlift 10-8-8-12-12-12

  • 2:00 rest between sets of 12

For Time:

30 USB Side-Step Cleans (15/side)

Rest 4:00, then:

30 USB Side Deadlifts

Rest 4:00, then:

30 USB Clean & Presses

Friday 26 July 2019

Thruster from Rack 10-8-8-12-12-12

  • 2:00 Rest between sets of 12

EMOM *10 5-7 Pull-ups as Strict as Possible

Saturday 27 July 2019

AMRAP 35:00

  • 200m Run

  • 40m Kettlebell OHFR Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Sunday 28 July 2019

AMRAP 10:00

  • 30 Squats

  • 15 Push-ups

  • 7 Pull-ups

Rest 10:00, during which walk, breathe & warm-up

AMRAP 10:00

  • 80m Bear Hug Carry

  • 10 Squats with Bear Hug weight

  • 80m Farmer’s Carry

  • 10 Shoulder-to-Overhead with Farmer’s Carry weights

Get There Faster in the Slipstream