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Group Workouts 20 – 26 January 2020

Monday 20 January 2020

0:20 work / 0:20 rest until you Reach 20 Repetitions each of:
Push-Press @ 80% 1RM (from floor)
Power Clean @ 80% 1RM
Front Squats @ 80% 1RM (from rack)
Deadlifts @ 80% 1RM
20:00 Time cap. Complete all 20 reps before moving on. You must change your weights as appropriate. Make the weight change soon as you reach 20th rep, but do not begin work until a work interval.

Cardio & Core 1830

Come and see!

Tuesday 21 January 2020 – GUEST DAY! All local guests workout for free!

Row 1,000m for Time, Rest 1:1, then, 3 Rounds for Time:
20 Jumping Jacks
20 Mountain Climbers
20 Plank Ring Rows
20 Back Extensions
20 Russian Twists

Wednesday 22 January 2020 – GUEST DAY! All local guests workout for free!

For As Many Rounds & Repetitions As Possible 6(2:00 Work, 2:00 Rest), start where you left off:

Rounds 1 – 3:
15 Kettlebell Swings @ Medium weight [Guests Kettlebell Deadlift]
10 Goblet Squats @ same weight or lighter
5 Toes-to-Bar

Rounds 4 – 6:
30 Flutter Kicks
10 V-ups
5 Push-ups

Thursday 23 January 2020

“King Kong”
3 Rounds For Time:
1 Deadlift @85% 1RM
2 Muscle-ups (Sub: Rope Climbs, or Strictest Pull-ups)
3 Squat Cleans @80% 1RM
4 Handstand Push-ups
10:00 Time cap

Friday 24 January 2020

Back Squat 10-8-5-3-3-5-3-1+
Bench Press 10-8-5-3-3-5-3-1+

Saturday 25 January 2020

Deadlift 10-8-5-3-3-5 Balance test between sets

EMOM * 10

5 Double Kettlebell Push-Presses + 5 Double Kettlebell Bent Over Rows

Sunday 26 January 2020

AMRAP 35:00
30 Double Kettlebell Swings
25 Wall Balls
20 Double Kettlebell “Suitcase” Deadlifts
15 Knees-To-Elbows
10 Ring Push-Ups
5 Strictest Pull-ups

Compare 3 March 19

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