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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

Get There Faster in the Slipstream

Group Workouts 13 – 19 January 2020

Monday 13 January 2020

New Classes Start:

Strength Class M&W 5:30pm through Feb 19; Cardio & Core M 630pm

EMOM*20:00
(1) 10 Kettlebell Swings
(2) 10 Push-ups
(3) 10 Plank Ring Rows
(4) 10 Toes-to-Bar / AbMat sit-ups

Cardio & Core 1830

Tuesday 14 January 2020

For time:
50 Kettlebell Snatches
20 Russian Twists
40 KB 1-hand Swings
20 V-Ups
30 KB Cleans
20 AbMat Sit-ups
20 Around the Worlds
20 2-Count Flutter Kicks (20/leg)
10 Goblet Squats

Wednesday 15 January 2020

1:00 Work / 1:00 Rest *10, for total rounds & reps:
1 Squat Clean @75% 1RM
5 Toes-To-Bar
7 Deadlifts @same
*Start later rounds where you left off

Thursday 16 January 2020

AMREP as 0:20 Work / 0:20 Rest *20:
1) Thrusters, @50% or max 42.5/30kg
2) Pull-ups
3) Deadlifts @65% 1RM
4) Push-ups

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

Friday 17 January 2020

Front Squat: 10-8-5-3-3-5-5-5
Double Dumbbell or Kettlebell Strict Press: 10-8-5-3-3-5-5-5

Saturday 18 January 2020

AMRAP 5:00
1 Ground-to-Overhead (Snatch or C&J, barbell or double KB clean & jerk) @70% 1RM
7 Wall Balls
20m Bear Crawl
Rest 5:00
AMRAP 4:00
3 Kettlebell Swings
5 Ball Slams
7 Pull-ups
Rest 4:00
AMRAP 3:00
7 Kettlebell or Dumbbell Push-Presses
5 Ball Figure-8’s
3 Back Extensions
Rest 3:00
AMRAP 2:00
3 Push-ups
5 Squats
7 Deadlifts @ 60% 1RM
Rest 2:00
AMRAP 1:00
AMRep Burpees

Compare: 28Dec19, 4Nov19

Sunday 19 January 2020

With a Partner (or 2): AMRAP 40:00
Partner 1 Rows 750m (do NOT reset the rower)
Partner 2 AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
When Partner 1 finishes Row, switch.
If >2 in a team, row 400 & switch 1 at a time

Get There Faster in the Slipstream

Group Workouts 6 – 12 January 2020

Monday 6 January 2020

3-Lift Total: 60 minutes to find 1 RM, max 3 attempts each, in this order, of:
Back Squat
Strict Press
Deadlift

Compare 28Oct19, 3June19, 2Jan19

**are you planning to do the strength program starting next Monday? Record all 3!

Tuesday 7 January 2020

Basic Total make-up OR Deep Total – 60 minutes to find 1RM, max 3 attempts each, in this order:
Clean
Bench Press
Over Head Squat

Compare 29Oct19, 4June19, 3Jan19
**are you planning to do the strength program starting next Monday? Record at least bench press!

Wednesday 8 January 2020

For Time:
80m Bear Hug Carry
50 Box Jumps Higher than usual
50 Kettlebell Snatches 32/24
80m Bear Hug Carry
50 Knees-to-Elbows
50 Wall Balls heavier or higher than usual
80m Bear Hug Carry

Thursday 9 January 2020

21-15-9 Reps for time of:
Kettlebell Swings
Push-ups
Rest ~5:00 (all will start together), then:
9-6-3 Reps for time of:
Ball Slams
Double Kettlebell Push-Presses

Friday 10 January 2020

Kettlebell Front Rack Squats 10-10-10-10-10 for Max. If 10@32’s is not challenging, do Barbell Squats instead

Double Kettlebell Strict Presses 10-8-5-3-5-5-5 for 5 Rep Max

Single Leg Kettlebell Deadlift 10/10 – 10/10 – 10/10

Saturday 11 January 2020

“Christine”
3 Rounds For Time:
500m Row (Rx) [OR 400m Run]
12 Deadlifts @ lower of Bodyweight (Rx) or 50% 1RM
21 Box Jumps (Rx 24”/20″)
compare to 21 Oct 19, 6 July 19

Sunday 12 January 2020

AMRAP/RFQ 35:00
200m Run or Row
40m Kettlebell OHFR Carry
30 AbMat Sit-ups
20 Wall Balls
10 Ball Slams
Compare 8 Dec 19, 3 Nov 19

Get There Faster in the Slipstream

Group Workouts 30 December 2019 – 5 January 2020

Monday 30 December 2019

Strict Press warm-up: 8-7-6-5-4 work: 3*5

With 3 Kettlebells – 2 of the same size, 1 that is 2kg or 4kg heavier than those 2. Perform 6 Rounds of:
3 Double Bell Swings
3 Double Cleans
3 Double Shoulder-to-Overhead
3 Double Squats
Rounds 1 & 4: Heavier Bell on Left Side
Rounds 2 & 5: Same size bells
Rounds 3 & 6: Heavier Bell on Right Side
Rest as needed between rounds

Strength Class 7 1830

Back Squat 10-8-5-3 3*5

Strict Press 10-8-5-3 3*5
Deadlift 8-5-3-5

Tuesday 31 December 2019 – 5:30 AM & 5:30 PM ONLY

“New Year’s Eve”
31 Double Kettlebell Thrusters
31 Pull-ups
31 Kettlebell Snatches (16 non-dom/15 dom)
31 Box Jumps
31 Push-ups
31 Toes-To-Bar
31 Goblet Squats
31 Sit-ups
31 Double-Unders
31 Double Kettlebell Push-Presses
31m Bear Crawl
31 Burpees
365m Row

31:00 Time Cap! Compare to 31Dec18

Thanks to Upper Cape CrossFit for the inspiration!

Wednesday 1 January 2020 – Gym Closed for Holiday

At Home:
Rounds for Quality in 20:00, nasal breathing only:
20 Jumping Jacks
10 Squats, taking at least 5 seconds total each
5 Push-ups take up to 5 seconds total each to add challenge as appropriate
20 Mountain Climbers
0:30/Side in Side Plank

Thursday 2 January 2020

Death by Pull-up
Rest 3:00, then
Death by 10m
Rest 3:00, then
EMOM *10 10 Kettlebell Swings 1-handed (5 rounds/hand)
Compare 13July19

Friday 3 January 2020

Turkish Get-up 5/5 – 5/5 – 5/5 – 5/5 – 5/5
Deadlift 10-8-5-3-5-5-5

Saturday 4 January 2020 – Anniversary Day

Boundary Waters 3!

Sunday 5 January 2020

AMRAP 30:00
7 Pull-ups
7 Push-ups
14 Squats
21 AbMat Sit-ups
21 Back Extensions
*Touch the Canoe after every exercise

Get There Faster in the Slipstream

Group Workouts 23-29 December 2019

Monday 23 December 2019

2nd chance at 12 Days of Xmas OR:

Row 2,000m for time, rest 2x work, Row 1,000m for time OR:

“Tonic” Day: RFQ: Row 1k nasal breathing, 5:00 Turkish Get-ups (LIGHT!)

Strength Class 8 1830

Back Squat 10-8-5-3 3*5

Bench Press 10-8-5-3 3*5

Power Clean 5*3

Tuesday 24 December 2019 – 5:30 AM & 4:30 PM Only!

Nasal breathing only, RFQ in 30:00 of:
5 Double Kettlebell Sumo Deadlifts
5/5 Dumbbell or Kettlebell 1-Arm Bench Press
5 Bent Over Rows (KB, DB or barbell)
5 Abdominal Wheel extensions with Barbell
10 Explosive Kettlebell Swings

Wednesday 25 December 2019 – Gym Closed for Holiday

At Home: 100 Burpees for time OR

Conversational Pace walk, run, ski, etc.

Before or after: balance on 1 foot with eyes closed, for time.

Thursday 26 December 2019

Deadlift 8-5-3-2-1-1-1 for 90%

2*0:20 work/0:30 Rest EACH of:
Kettlebell Snatches Non-Dominant
Kettlebell Snatches Dominant
Push-ups
Kettlebell 2-hand Swings
Goblet Squats

Friday 27 December 2019

Squat Cleans 3-3-3-2-2-2-2-2 for technique
Sub: Back Squat 10-8-5-3-5-5-5 w/5 explosive box jumps between work sets

Saturday 28 December 2019

AMRAP 5:00
1 Ground-to-Overhead (Snatch or C&J, barbell or double KB clean & jerk) @70% 1RM
7 Wall Balls
20m Bear Crawl
Rest 5:00
AMRAP 4:00
3 Kettlebell Swings
5 Ball Slams
7 Pull-ups
Rest 4:00
AMRAP 3:00
7 Kettlebell or Dumbbell Push-Presses
5 Ball Figure-8’s
3 Back Extensions
Rest 3:00
AMRAP 2:00
3 Push-ups
5 Squats
7 Deadlifts @ 60% 1RM
Rest 2:00
AMRAP 1:00
AMRep Burpees
Compare: 4Nov19

Sunday 29 December 2019

“TK” (version) AMRAP 20:00 8 Strictest Pull-ups
8 Box Jumps (higher than normal, “Rx” is 36”)
12 KB Swings (Rx 32/24)
Compare 17July19

Get There Faster in the Slipstream

Group Workouts 16 – 22 December 2019

Monday 16 December 2019

Bench Press 10-8-5-3-5-5-5

100 Kettlebell Snatches for Time as 0:20 Work/0:20 Rest

Strength Class 

Back Squat 10-8-5-3-5-5-5

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

Deadlift 8-5-3-5

Tuesday 17 December 2019

Bottoms-up KB Press Test – Start w/small kettlebell or dumbbell, press from shoulder to overhead L then R.  With the heaviest weight you can do WELL on both sides…5:00/side Overhead/Front Rack/Suitcase Carry L side then R.  Move down the list when you lose integrity.

Rounds for Quality in 20:00:

  • 3/3 Turkish Get-ups

  • 1 Floor Pull or Rope Climb

  • 7 Goblet Squats as 3333

Wednesday 18 December 2019

AMRAP 30:00:

  • 80m Weighted Carry of Choice (e.g. 20/15kg of plates)

  • 12 Dumbbell or Kettlebell Push Presses @50% 1RM

  • 12 Box Toe-Touches (20kg/20+10kg height)

  • 12 Kettlebell Swings (very heavy, e.g. 32/24kg)

Thursday 19 December 2019

Complex: Squat Clean—>Hang Power Clean—>Jerk 3-3-2-2-1-1-1 for max load

OR: Kettlebell Complex – 3(3 Swings, 3 Cleans + 3 Jerks) for Max load

“Litvinov Sprints” 3 Rounds EACH for time:

  • 8 Front Squats @75% 1RM

  • 200m Row

Rest 1:1 between efforts

Friday 20 December 2019

Superset Ladder: 1/2/3/4/5 Reps of Weighted Pull-ups & Bench Press

For time:

  • 30 Push-ups

  • 1k Row

Compare 12 Dec 18

Saturday 21 December 2019

Sumo Deadlift Barbell or Kettlebell 10-8-5-3-5-5-5

Nasal breathing only: Run or Row 1,000m, then:

RFQ in 10:00:

  • 20 Sit-ups

  • 20 Ring Rows

  • 4/4 Turkish Get-ups

Sunday 22 December 2019

“12 days of Xmas”

  • 1 Rope Climb OR 1 Snatch

  • 2 HSPU

  • 3 Front Squat (from floor 50% FS 1 RM)

  • 4 Deadlifts (50% FS 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls (20#/15#)

  • 9 Push-ups

  • 10 KB Swings (max 26/18kg)

  • 11 Box Jumps @ usual height

  • 12 Power Cleans (50% FS 1 RM)

40:00 Time Cap  Compare to 1July18, 19Dec16

Get There Faster in the Slipstream

Group Workouts 9 – 15 December 2019

Monday 9 December 2019

“Slow” Pull-ups 3*5@X050 (up as fast as possible, no pause, 0:05 lower, no pause) Chest to bar if possible, Ring Row options available

For Time: 100 Kettlebell Snatches

Rest 5:00, then:

For Time: 40 USB Clean & Presses

Strength Class 

Back Squat 10-8-5-3 3*5

Bench Press 10-8-5-3 3*5

Power Clean 5*3

Tuesday 10 December 2019 – Guest Day!  All local guests workout for free!

6(2:00 Work, 2:00 Rest), start where you left off

Rounds 1 – 3:

  • 15 Kettlebell Swings

  • 10 Goblet Squats

  • 5 Toes-to-Bar

Rounds 4 – 6:

  • 30 Flutter Kicks

  • 10 Russian Twists

  • 5 Push-ups

Wednesday 11 December 2019 – Guest Day!  All local guests workout for free!

Deadlift 15:00 to find 8 Rep Max

Row 1,000m for Time, Rest 1:1, then, 3 Rounds for Time:

  • 20 Jumping Jacks

  • 20 Mountain Climbers

  • 20 AbMat Sit-ups

  • 20 Back Extensions

  • 20 Russian Twists

Thursday 12 December 2019

Back Squat 10-8-5 3*12

Push Press 10-8-5 3*12

Accumulate 50 Hollow Rocks

Friday 13 December 2019

Weighted Pull-up 3-3-3-3-3  *between heavy sets do 10 squats, 10 cossacks & 2:00 box prayer

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

  • 13 Bar-Over-Burpees

Time Cap: 20:00 Compare to Friday 13 Sept 19, 13 July 18, 13 April 18

Saturday 14 December 2019

AMRAP 15:00, all at 70% lowest 1RM

  • 5 Power Cleans

  • 5 Front Squats

  • 5 Shoulder-to-overhead

  • 5 Deadlifts

Rest 5:00, then:

AMRAP 10:00

  • 5 Pull-ups

  • 5 Push-ups

  • 10 Squats

  • 15 Sit-ups

Sunday 15 December 2019 – Layers!

Nasal Breathing Only:

  • Run 1,600m

  • 1 Rope Climb or Floor Pull

  • 5 Tire Flips

  • 10 Box Jumps

  • 15 Walking Lunges

  • 20 Sledgehammer Strikes

  • Run 1,000m

  • 1 Rope Climb or Floor Pull

  • 5 Tire Flips

  • 10 Box Jumps

  • 15 Walking Lunges

  • 20 Sledgehammer Strikes

  • Run 600m

  • 1 Rope Climb or Floor Pull

  • 5 Tire Flips

  • 10 Box Jumps

  • 15 Walking Lunges

  • 20 Sledgehammer Strikes

Get There Faster in the Slipstream

Group Workouts 2 – 8 December 2019

Monday 2 December 2019

AMRAP 4:00:

  • 20m 1-Side Kettlebell Front Rack Walking Lunges (16kg/8kg, 10m non-dominant, 10m dominant)

  • 10 Pull-ups

  • Rest 2:00, then:

AMRAP 4:00:

  • 20m Bear Crawl

  • 20 Kettlebell Snatches (same weight)

Tabata: Alternate between: Deadlift @ 50% 1RM     Push-ups (4 rounds each)

Strength Class 5 6:30PM

  • Back Squat 10-8-5-3 3*5

  • Strict Press 10-8-5-3 3*5

  • Deadlift 8-5-3-5

Tuesday 3 December 2019

Bottoms-up KB Press Test – Start w/small kettlebell or dumbbell, press from shoulder to overhead L then R.  With the heaviest weight you can do WELL on both sides…5:00/side Overhead/Front Rack/Suitcase Carry L side then R.  Move down the list when you lose integrity.

“Tabata”:

(1) Row

Rest 3:00

(2) 2 rounds top of Dip, 2 rounds bottom of dip, 4 rounds Plank

Wednesday 4 December 2019

EMOM: 1 Lift per minute.  Begin with an empty bar.  Each minute, add 5 kg (experienced men) or 2.5 kg (women & <6 month members)

Begin with Snatch or Clean & Jerk, when you cannot complete themovement, rest 2:00, then continue with Clean or Front Squat (from rack), using last weight you snatched or C&J’d), when you cannot complete the movement, rest 2:00, then Deadlift until you cannot complete movement, starting with last completed Clean/FS weight

Thursday 5 December 2019

With 1 or 2 Partners, as I go/You go:

  • 5*10 2-Hand Kettlebell Swings (5 each partner)

  • 6*5 Partial Turkish-Get-Ups to kneeling

  • 2(10 1-Arm Swings Left, 10 1-Arm Swings Right, 15 Left, 15 Right, 20 Left, 20 Right)

Friday 6 December 2019

“Fran” 21-15-9 reps for time of:

  • Thrusters

  • Kipping Pull-ups

Adjust to finish in <5:00

Compare to 20 Mar 19, 7 Jan 19, 11 Dec 18

The Story of Fran: https://www.youtube.com/watch?v=-2nsZ9Lbz-9

Saturday 7 December 2019

“Elizabeth”  For time: 21-15-9 reps of

  • Squat Clean  (Rx 62.5/42.5, Px 50% 1RM)

  • Ring Dips

Adjust difficulty to finish in <5:00   Compare to 20June18, 1Feb18, 29Nov17
Rest 10:00, then:

“Jackie” For time:

  • 1,000m Row

  • 50 Thrusters (20/15)

  • 30 Pull-ups

  • 15:00 Time Cap

Compare to 5Apr19

Sunday 8 December 2019 – Layers, Gloves?

AMRAP/RFQ 35:00

  • 200m Run or Row

  • 40m Kettlebell OHFR Carry

  • 30 AbMat Sit-ups

  • 20 Wall Balls

  • 10 Ball Slams

Compare 3 Nov 19

Get There Faster in the Slipstream

Group Workouts 25 November – 1 December 2019

Monday 25 November 2019

  • EMOM *12: 6 Strict Pull-ups

  • EMOM *12: 3 Squat Cleans @75% 1RM

Strength Class 4 1830

  • Back Squat 10-8-5-3 3*5

  • Bench Press 10-8-5-3 3*5

  • Power Clean 5*3

Tuesday 26 November 2019

4 Rounds For Time:

  • 80 Double-Unders or 100 Single Skips

  • Rounds 1 & 3: 40 Wall Balls

  • Rounds 2 & 4: 40 Kettlebell Swings

  • Front Rack Hold @90%+ 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Compare 21Mar 19, 9Jan19

Wednesday 27 November 2019

Squat of Choice 10-8-5-3-5-5-5

Weighted Dips 5-5-5-5-5

Deadlift 8-5-3-5

Thursday 28 November 2019 

Closed for Thanksgiving

At home workouts:

5 Rounds for Quality:

  • 5 Squats (take 5 seconds or more for each repetition)

  • 5 Push-ups (take 5 seconds or more OR do negatives)

  • 5 Sit-ups (block your feet and take 5 seconds or more for each repetition)

  • 5 Bodyweight Good Mornings (cross arms over chest or behind head, take 5 seconds or more for each repetition; keep a slight bend in knees)

Friday 29 November 2019

Closed for Thanksgiving – #OptOutside!

Run 20:00 or more outside.

Saturday 30 November 2019

EMOM *16:00

  • Odd: 10 Kettlebell Swings

  • Even: 10 Push-ups

Tabata:

  • Odd; Kettlebell Deadlift

  • Even: Ring Rows

Sunday 1 December 2019 – Due to the weather, there will be indoor options available.  Don’t hesitate to come because of the snow.

1/2 “Murph”

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

Compare 29 Sept 19, 20 July 19, 19 May 19

Get There Faster in the Slipstream

Group Workouts 18 – 24 November 2019

Monday 18 November 2019

EMOM*5: 3 Deadlift @80-85% 1RM

AMRAP 10:00

  • 3 Power Cleans @65-75% 1RM

  • 2 Front Squats@ same

  • 1 Rope Climb (sub 3 Pull-ups or Overhead Ring Rows)

Strength Class 3 6:30pm

  • Back Squat 10-8-5-3 3*5

  • Strict Press 10-8-5-3 3*5

  • Deadlift 8-5-3-5

Tuesday 19 November 2019

AMRAP 12:00:

  • 10 Pull-ups

  • 10 Wall Balls

  • 10 Push-ups

  • 10 Box Jumps

Wednesday 20 November 2019

For Time:

800m Row  Then:

3 Rounds:

  • 15 Deadlifts @50% 1RM

  • 15 Handstand Push-ups

  • 15 Pull-ups

  • 100 Single Skips or 50 DU

Thursday 21 November 2019

For Time:

  • 80m Bear Hug Carry

  • 50 Box Jumps Higher than usual

  • 50 Kettlebell Swings  32/24 or heavier than usual  80m Bear Hug Carry

  • 50 Knees-to-Elbows

  • 50 Wall Balls heavier or higher than usual

  • 50 Burpees

  • 80m Bear Hug Carry

Friday 22 November 2019

Squat Clean 3-3-2-2-1-1-1

Push Jerk 1-1-1-1-1 (from rack)

Tabata: Row for Distance

Saturday 23 November 2019

“Jackie” For time:

  • 1,000m Row or Run

  • 50 Thrusters (20/15)

  • 30 Pull-ups

15:00 Time Cap

Sunday 24 November 2019 – Dress in Layers!?

Run 600m, Nasal Breathing Only.  After each 600, by round:

  1. Max Pull-ups

  2. Max Squats in 1:00

  3. Max Push-ups in 1:00

  4. Max Double-unders or Single Skips in 1:00

  5. Accumulate 0:45 in Handstand

  6. Accumulate 0:45 in Hanging L-sit

  7. Accumulate 0:45 in Hollow hold

Get There Faster in the Slipstream