CrossFit | 190611
Tuesday

190611

Workout of the Day

88

3 rounds for time of:

Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips

Then, practice SLIPS for 20 minutes.

Post time to comments.

At-Home Workout

Deadlift, Sit-to-Stand, Push-Up

Floor touches, sit-to-stands, and push-ups

Watch

Comments on 190611

94 Comments

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Doug Brubacher
March 6th, 2021 at 3:38 am
Commented on: 190611

CFWUx2 (5*jumping pullups/dips)

27:33

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Matthieu Dubreucq
February 11th, 2020 at 11:34 am
Commented on: Really Cool Homemade Parallettes

This is the first piece of equipment I have built for myself in Jan 2007 when I started CrossFit.

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Manchild Manchild
September 19th, 2019 at 5:40 pm
Commented on: 190611

subbed 3 rounds of:

10 BPUs

10 pull-ups

10 dips


10:28

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Kury Akin
August 17th, 2019 at 3:36 pm
Commented on: 190611

28:18. Sub 4mins - R1-140r, R2/3-100r each of (40du, 20sdlhp, 20split jumps, 20 walking lunges with 20kg)

Jumping ring pulls and dips

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Dan Kremer
July 10th, 2019 at 2:47 pm
Commented on: 190611

28:24

Bar jumping dips

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John Campion
July 9th, 2019 at 6:20 pm
Commented on: 190611

rx 20:47

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Jeff Chalfant
July 2nd, 2019 at 11:53 pm
Commented on: 190611

19:23 rx


Man those jumping pull-ups really jacked my heart rate. First 2 rounds of jumping ring dips unbroken. All the way down/up on each rep. Full lockout w/1/2 second pause on ring dips.

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Jeff Chalfant
July 3rd, 2019 at 12:19 am

Followed by only 2 rounds of Juan’s SLIPS circuit but only :50 handstand round 1 and 2x:30 round 2. Also put the stretching before the L sit hold.

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Kevin Miller
June 27th, 2019 at 11:02 pm
Commented on: 190611

RX

24:44

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Shane Azizi
June 25th, 2019 at 9:40 pm
Commented on: 190611

19:41 Rx

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Morgan Greene
June 22nd, 2019 at 10:48 pm
Commented on: 190611

subbed ~1k run and 30 dynamic pushups: 18:26

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Mike de Graauw
June 21st, 2019 at 4:15 pm
Commented on: 190611

21:50


2 rnds RX


M/60/6’2”/230

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Shannon Said
June 20th, 2019 at 10:10 pm
Commented on: 190611

28:45

Dips replaced with 50cm jumping dips

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Clint Michael
June 20th, 2019 at 2:32 am
Commented on: 190611

27:52

No rower. Subbed 100 SDHP’s for rows.

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Joseph Draper
June 17th, 2019 at 6:19 am
Commented on: Really Cool Homemade Parallettes

I made these over the weekend and the first L-sit I tried to attempt, they broke straight away! I weigh 83kg. I'm from the UK so maybe our materials are a different spec.

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Giuseppe Petrillo
June 15th, 2019 at 10:19 am
Commented on: 190611

26:51 strict pull ups and strict ring dips

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Vincent Dahlqvist
June 15th, 2019 at 8:51 am
Commented on: 190611

25 min Rx

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Aaron Brill
June 14th, 2019 at 8:06 pm
Commented on: 190611

M/50/6’1”/210

20:57 Rx

Got tired in interesting places. Went for higher strokes per minute Han normal. Stayed about 30, normally row around 22

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Chris Meldrum
June 14th, 2019 at 7:09 pm
Commented on: 190611

With 20# weight vest. Time — 19:29.


Okay, I do think rowing is harder with the vest. Paces were: 2:00, 2:04, and 2:03. It has been awhile since I’ve done jumping pull-ups, and I forgot that they are much more efficient if you can rebound on the jumps. So first round was slow-ish, as I did too many resets instead of rebounds. Did better after I remembered the secret.


#weightvestmonth


46m/5'10"/180

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Chris Meldrum
June 14th, 2019 at 7:11 pm

no SLIPS today...too fatigued

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Matthew Burritt
June 14th, 2019 at 6:50 pm
Commented on: 190611

M/42/5'4"/149lbs

As Rx'd

21:20

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Adam King
June 14th, 2019 at 5:18 pm
Commented on: 190611

Completed 2019-06-14

22:45

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Matt Zero
June 14th, 2019 at 1:16 am
Commented on: 190611

Performed with strict bar pull-ups and dips

30:12

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Sebastien Fitzpatrick
June 13th, 2019 at 11:56 pm
Commented on: 190611

17:49 Rx

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Michael Bishop
June 13th, 2019 at 4:18 pm
Commented on: 190611

21:40


A good one!


Jumping ring dips we're about underarm height and very precarious jumping pull ups wear wrist area


Rose were slow all over 2 minutes

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Mary Abbru
June 13th, 2019 at 10:19 am
Commented on: 190611

Scale to:

3RFT:

Run 800

30jpups

30dips(banded)

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Maksym Cherkis
June 12th, 2019 at 7:11 pm
Commented on: 190611

Instead row- 900m run. 22:19.

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Marcel Schreiber
June 12th, 2019 at 7:04 pm
Commented on: 190611

25,31 min.

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Viktor Wachtler
June 12th, 2019 at 4:27 pm
Commented on: 190611

Subbed 800m runs & dip bar jumping dips

16:58

42/1.78m/77kg

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Jeremy Ho
June 12th, 2019 at 3:21 pm
Commented on: 190611

3 rounds for time:


1000 m rows

30 machine pull downs at 110 lbs

30 jumping dips on bars


Time: 32 minutes

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Patrick Doyle
June 12th, 2019 at 1:23 pm
Commented on: 190611

3 rounds 4 time

40 cals airbike

30 j pull ups

30 j ring dips

18:17

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Sam Meixell
June 12th, 2019 at 11:25 am
Commented on: 190611

3 rounds in 14:35 of:

Row 500 meters

15 jumping pull-ups

15 jumping ring dips

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Derrick Bass
June 12th, 2019 at 11:16 am
Commented on: 190611

36:09

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Colt Lundy
June 12th, 2019 at 8:49 am
Commented on: 190611

I did this with butterfly pull-ups and regular dips as a quick metcon. It took me twenty minutes, but still left enough in the tank to work on some muscle ups.

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Jesse Montagnino
June 12th, 2019 at 7:21 am
Commented on: Really Cool Homemade Parallettes

Built a pair at the beginning of the year when we began all the l-sits and band stands. The pvc parallettes are game changers, especially for the garage gym goers.

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Jesse Montagnino
June 12th, 2019 at 6:05 am
Commented on: 190611

2958 rx


D

1755

500 m 20/20

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Dezert Sky Kiddoo
June 12th, 2019 at 3:32 am
Commented on: 190611

21:51 2 rounds

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Corey McDaniel
June 12th, 2019 at 2:34 am
Commented on: 190611

17:36

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Steve Day
June 12th, 2019 at 2:32 am
Commented on: 190611

20:32

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Byron Hills
June 12th, 2019 at 2:13 am
Commented on: 190611

Did this right after yesterday’s DL workout

41:40 Rx

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Js Smith
June 12th, 2019 at 2:03 am
Commented on: 190611

(Back, knee & wrist) Scaled to 3 rounds NOT trying for time:

Row 500m

15 ring rows

15 dips, knuckles off the couch

21:27

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Michael Arko
June 12th, 2019 at 12:57 am
Commented on: 190611

Subbed 40cal elliptical trainer = 1000m row

19:14


Each 40cal segment was under 4 minutes. Very pleased with my time today. But after that, the SLIPS were brutal. Wow.

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Nathan Michael King
June 12th, 2019 at 12:38 am
Commented on: 190611

21:28 Rx

The Juan's Scales

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Tripp Starling
June 11th, 2019 at 11:54 pm
Commented on: 190611

Rx 20:53


Jackie- 3 RFT

1000m row

30 jumping pull up

15 box dips

25:19

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Elijah Keyes
June 11th, 2019 at 10:53 pm
Commented on: Really Cool Homemade Parallettes

I made these. They work great.

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Troy Bruun
June 11th, 2019 at 10:07 pm
Commented on: 190611

18:39 RX

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John Doody
June 11th, 2019 at 9:43 pm
Commented on: 190611

19:37 Rx’d

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Christopher Voght
June 11th, 2019 at 9:34 pm
Commented on: 190611

3 rounds for time of:


Sub’d run 800 meters

30 jumping pull-ups - bar 8” above head

30 jumping ring dips - inside bottom of rings just below arm pit


22:47

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Lyle Theriot
June 11th, 2019 at 9:27 pm
Commented on: 190611

34:00 Stayed 70-80% was a great way to ease back into shoulder mobility.

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Stephen Dull
June 11th, 2019 at 9:25 pm
Commented on: 190611

18:57:66 M/36/5’8”, 165#

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Lucas Allan
June 11th, 2019 at 8:53 pm
Commented on: 190611

43/6'3"/200

Bar mid forearm on pulls

Feet on floor knees slightly bent in bottom of dip

23:51

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Troy Work
June 11th, 2019 at 8:50 pm
Commented on: 190611

22:20. 800m run

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Coastie Nick
June 11th, 2019 at 8:07 pm
Commented on: 190611

Rx’d 21:45

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Tom Perry
June 11th, 2019 at 8:00 pm
Commented on: 190611

57 / 169

Subbed push-ups for the jumping ring dips. Shoulder replacement so no dips or its derivatives. Surgeon isn't to happy about push-ups either for that matter.

17:37

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Cliff Hoecker
June 11th, 2019 at 7:52 pm
Commented on: 190611

3 rds of

1000m row

15 strict rev grip pull ups

15 strict ring dips


20:51


M/6/190/51

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Nathanael Akin
June 11th, 2019 at 7:46 pm
Commented on: 190611

Short on time since we're going to the hospital to induce labor so we can meet our little girl. Did this instead:

Fast & Heavy for time of:

21-15-9 DB Thrusters

400m run


7:10 RX. Beat my time from last May by 1:30.

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Nicole Deaver
June 12th, 2019 at 2:41 pm

Congratulations!!

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Jon Wilson
June 11th, 2019 at 7:00 pm
Commented on: 190611

As rx’d

23:23

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Goran Svensson
June 11th, 2019 at 6:55 pm
Commented on: 190611

RX Time 19:46

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Jade Teasdale
June 11th, 2019 at 6:24 pm
Commented on: 190611

29:07

200m swim instead of row! Did the dips & pu first (19:30) & then, did the 600m swim after (9:37!)

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Gin Burwitz
June 11th, 2019 at 5:53 pm
Commented on: Really Cool Homemade Parallettes

This is AWESOME!!! Thank you! <3

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Gordon Lee
June 11th, 2019 at 5:39 pm
Commented on: 190611

3 rft

Row 1000m

30 jumping pull ups

30 dips on bar

26:29

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John Clarke
June 11th, 2019 at 5:10 pm
Commented on: 190611

3 rounds:


Row 1,000 meters

30 jumping pull-ups

30 push-ups


18:08


Jumping pull-ups much harder than I was ready for

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Nicole Deaver
June 11th, 2019 at 5:09 pm
Commented on: 190611

21:10

3 Rds

100 banded rows

30 jumping pull-ups

30 dips (btwn stools)

SLIPS 20mins

I even had a handstand hold competition with my 9 year old, thankfully I won! He can beat me in a headstand hold though.


Rest then did my boys workout with them:

1/4 mile run

25 squats

4 x 10 reps squats (35# DBs)

10 x 40yd Sprints (20sec rest btwn)

50 hip thrusters (45#)

50 reverse hip thrusters (no weight)

100 Single Unders

2 mins Sit-ups (AMRAP-70 or 80)-lost count telling them to get moving & finish strong haha

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Jacob Cram
June 11th, 2019 at 5:00 pm
Commented on: 190611

19:54 no rower, subbed 3000m airdyne for rowing

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Brendan Mullan
June 11th, 2019 at 4:29 pm
Commented on: 190611

26.32

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Cy Azizi
June 11th, 2019 at 4:15 pm
Commented on: 190611

21:08

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Lammert Kuipers
June 11th, 2019 at 3:39 pm
Commented on: 190611

Nice workout! Pretty heavy for me though. 18.25 min RX

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David Williams
June 11th, 2019 at 2:58 pm
Commented on: 190611

22:45 RX


45/5’11/205

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Hendrik Bünzen
June 11th, 2019 at 2:44 pm
Commented on: 190611

25:03 rx’d

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William Dedon
June 11th, 2019 at 2:18 pm
Commented on: 190611

Beginning lol

3 rounds for time:

500m row

5 pull ups

10 dips

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Randy Long
June 11th, 2019 at 2:12 pm
Commented on: 190611

26:54 Rx.


Total row time 11:55


Feel like I must’ve done something wrong on the jumping pull-ups and jumping ring dips. Muscle fatigue was a huge issue especially on the pullups.

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Carol Marks
June 11th, 2019 at 2:11 pm
Commented on: 190611

26:48

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Stacey Thompkins
June 11th, 2019 at 12:53 pm
Commented on: 190611

M/44/6'2"/180#


Rx'd

20:49

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Sebastian Chiriboga
June 11th, 2019 at 12:36 pm
Commented on: 190611

22:56 RX

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Brandon Collins
June 11th, 2019 at 12:02 pm
Commented on: 190611

22:51 RX

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Marcus Thompson
June 11th, 2019 at 11:41 am
Commented on: 190611

So it has been a while since I've been doing CF on a regular basis. Can someone explain to me what SLIPS are?

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Stephen Dull
June 11th, 2019 at 12:09 pm

SLIPS - stand for :


Scales

L-sits

Inversion (Handstands)

Planks

Stretching


https://www.youtube.com/watch?v=Arh2Q_prqvw&app=desktop

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Sebastian Chiriboga
June 11th, 2019 at 12:36 pm

Scales

L-sits

Inversions (handstand)

Planks

Stretching


Front scale: https://youtu.be/WgXaf7g0Pyo

Back scale: https://youtu.be/Arh2Q_prqvw

L-sits: https://youtu.be/_HbccxgnCg0

Planks: https://youtu.be/Og6zTet9Mdg

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Claire Fiddian-Green
June 11th, 2019 at 11:23 am
Commented on: 190611

21:30 Rx. I took longer on jumping ring dips because I’d never done those before.

2 rounds of Juan Acevedo’s SLIPS workout in 17:30.

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William Dedon
June 11th, 2019 at 11:20 am
Commented on: 190611

Here's the beginning lvl for this workout


3 rounds for time:

500m row

10 pull ups

10 dips

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Dave DeCoste
June 11th, 2019 at 10:47 am
Commented on: 190611

20:50 Rx

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Mike Andridge
June 11th, 2019 at 10:40 am
Commented on: 190611

rx

26:22

then

SLIPS

m/49/175

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Kyle Buchanan
June 11th, 2019 at 8:51 am
Commented on: 190611

20:54 rx



SLIPS:


3 rounds of

1-2 attempts playing about with handstand hold

3 slow descent from headstand

3 front scale into back scale/side (3-5 second pause @ end range)

0:15 hanging L sit

0:40 side plank/side


then 2:00 forward fold into 2:00 pancake stretch

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Gerald Morales
June 11th, 2019 at 4:29 am
Commented on: 190611

Phew this was tough. Thank you good WO. My times 22:40 RX

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Kyungtaek Kang
June 11th, 2019 at 3:09 am
Commented on: 190611

안양공식인증지부 크로스핏힘

23:58 강경택 45세/180cm/90kg

Row 1K pace 1:54.8 1:57.6 1:58.5

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Eric O'Connor
June 11th, 2019 at 3:01 am
Commented on: 190611

This is a really interesting combination of movements. The row distance adds up to a pretty significant volume and the jumping pull-ups/dips always surprise me as to how difficult they can be. Here are some thoughts on scaling:

Rowing: I will have most of my athletes complete the entire distance, on each row effort. For athletes with a fair amount of experience, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1000 meters in over 5:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort. For newer or deconditioned athletes, I will likely reduce the distance to control overall volume.


Jumping Pull-ups: Do not underestimate this movement and I recommend not altering it to regular pull-ups. I like to set-up athletes at a pull-up bar where the bar is at the middle of the forearm, when both arms are extended overhead. I will adjust boxes or plates to help athletes achieve the ideal starting position. For scaling this movement, I will either reduce the reps per round and/or use a higher box to reduce the distance that the athlete has to jump to the bar.


Jumping Ring Dips: I will set-up athletes so that there is a slight bend in the legs when in the bottom position and ensure that at least the top-half of the range of motion requires the feet to leave the floor. For scaling this movement I can lower the rings to decrease the difficulty or I can reduce the reps. In situations where I don’t want an athlete to be forced to stabilize the rings significantly, I can keep their feet on the ground or have them perform the movement on a stable surface.

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Bradley Sadler
June 11th, 2019 at 2:11 am
Commented on: 190611

I think I’d just progress this one too pull-ups and strict ring dips ..not sure what the jumping part would do for me

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Bryan Rosen
June 11th, 2019 at 1:27 am
Commented on: 190611

Warm-up for 190611


WORKOUT OF THE DAY


3 rounds for time of:


Row 1,000 meters

30 jumping pull-ups

30 jumping ring dips


Then, practice SLIPS for 20 minutes.


GENERAL WARM-UP

Roll lats, 1 minute each side

Deep squat hold, 3 minutes


3 rounds:

250-m row

10 PVC pass-throughs

20 banded pull-aparts

5/5 Turkish Get Ups


SPECIFIC WARM-UP

Jumping Pull-ups

1 set of 5 kip swings + 1 kip

1 set of 2 kip swings + 1 jumping pull-up

1 set of 2 kip swings + 1 jumping pull-up + 2 kip swings

1 set of 3 jumping pull-ups


Ring dips

2 sets of:

10-sec ring support hold + 3-sec negative + 3-sec hold at the bottom of the dip

5 ring dips with feet on the floor

5 jumping ring dips

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Juan Acevedo
June 11th, 2019 at 1:04 am
Commented on: 190611

INTENDED STIMULUS

.

LET'S GET NASTY! You will wish there were some thrusters here, which is saying something. This should make you breathe fire. Today the purpose is simple: give you no place to hide. We want to create a context in which it is very evident that resting is your choice. The scale up here wouldn't be to do regular pull-ups. It would be to raise the bar just enough so that you still have to jump while the rate of pull-ups per minute is really effing high. Or a weighted vest if you really must. This is meant to spike your heart rate hard. Stay true to that. Most athletes will be able to do this as prescribed. All you need to do is to adjust the height of the pull-up bar or the rings. When doing so, remember the primary objective today is to have a high power output, it is not to develop strength for your pull-ups or dips. The options below have some guidelines on how to adjust rings and bar.

On SLIPS make sure you are building upon what you are doing. I added an option at the end that takes into consideration the workout we have done today.





OPTION 1

3 rounds for time of:

Row 1,000 meters

30 jumping pull-ups

30 jumping ring dips

Set bar so that the base of your palm is at bar height when standing with arms fully extended. Set rings so that the base of the rings is at nipple height.



OPTION 2

3 rounds for time of:

Row 1,000 meters

30 jumping pull-ups

30 jumping ring dips

Open standard for pull-ups. Bar should be set up so it is at around 6 inches above the top of the athlete’s head when the athlete is standing tall.

Set rings so that the base of the rings is at belly button height.



OPTION 3

3 rounds for time of:

Row 800 meters

20 jumping pull-ups

20 jumping ring dips

Open standard for pull-ups. Bar should be set up so it is at around 6 inches above the top of the athlete’s head when the athlete is standing tall.

Set rings so that the base of the rings is at belly button height.



SLIPS CIRCUIT FUN

3 sets

60 seconds handstand hold on wall

50 seconds back scale per leg

40 seconds gymnastics plank hold (squeeze the butt round the upper back)

30 seconds front leg per leg

20 seconds L-sit from the ground

1 minute elevated pigeon per side

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Claire Fiddian-Green
June 11th, 2019 at 11:23 am

Helpful SLIPS workout ideas. Thanks, Juan!

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Stephen Dull
June 11th, 2019 at 1:01 am
Commented on: Really Cool Homemade Parallettes

Excellent!! Thank you!

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Chris Sinagoga
June 11th, 2019 at 12:28 am
Commented on: 190611

Champions Club Scaling Notes


RANT: This is a tricky one to scale. I would have called this Just A Workout if it was kipping dips and pull-ups, but the jumping ones throw me off a bit. I’ve been programmed to be super conservative with jumping pull-ups and GHD sit-ups as far as Rhabdo goes, so that’s obviously in the back of my mind. Also, I’m trying to figure out the desired stimulus. On pull-ups, keep a reverse grip to make sure your shoulders stay in external rotation, and keep your feet together and knees apart on the jumping portion to practice good habits. On the dips, keep your elbow touching the strap the entire time — this makes sure you lean forward and your shoulders do the work.


I SHOULD TRY THIS RX’D IF: I can do all this and not be completely wrecked tomorrow


ORGANIC SCALES:

Strength — strict pull-up/dip and shorter row

Stamina — as is, or 1 round if you’re that good. But you’re probably not

Endurance — split rounds in half and do 6 rounds

Flexibility — SLIPS and more SLIPS


NEUROLOGICAL SCALES:

Coordination — kipping dips and pull-ups, feel the fall on row/run

Accuracy — even splits on row

Agility — see coordination one

Balance — SLIPS


GROUP VERSION: I really need to think this over more. Aside from what I put up in the Rant, bar and ring setup will be tricky. Unless I’m missing something, setting up different boxes and stations for jumping pull-ups is really difficult. Then the rings can be tricky too because some people need spotting. Here’s how I think I’ll do it:

3 rounds

3:00 run/row

1:30 flexed bar hang

1:30 ring hold (top or bottom)

This way everyone’s moving together and organized, and you can split people up if there’s not enough room or equipment.


WARMUP:

Jump rope — just because

Push-up — dip practice

Kip — spend some time overhead

Hollow rock — midline prep

[insert something you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Lots of muscle fatigue here.

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Steven Thunander
June 11th, 2019 at 12:12 am
Commented on: 190611

Globo scale: if you do not have a rower, run 800m or bike 50 calories. You can use a dip bar for jumping ring dips, or you can do triceps dips from a bench, or worst case do pushups. If you do NOT have a pullup bar, sub dumbbell or barbell rows, something you can do 20 or more unbroken with, or ring rows. You can also do TRX rows and jumping TRX dips if you have one of those.

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