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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.

Post time to comments.

At-Home Workout

Deadlift, Sit-to-Stand, Push-Up

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


Comments on WOD 190611

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Steven ThunanderJune 11th, 2019 at 12:12 am

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.

Chris SinagogaJune 11th, 2019 at 12:28 am

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.

Juan AcevedoJune 11th, 2019 at 1:04 am

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

Claire Fiddian-GreenJune 11th, 2019 at 11:23 am

Helpful SLIPS workout ideas. Thanks, Juan!

Bryan RosenJune 11th, 2019 at 1:27 am

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

Bradley SadlerJune 11th, 2019 at 2:11 am

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

Eric O'ConnorJune 11th, 2019 at 3:01 am

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.

Kyungtaek KangJune 11th, 2019 at 3:09 am

안양공식인증지부 크로스핏힘 23:58 강경택 45세/180cm/90kg Row 1K pace 1:54.8 1:57.6 1:58.5

Gerald MoralesJune 11th, 2019 at 4:29 am

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

Kyle BuchananJune 11th, 2019 at 8:51 am

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

Mike AndridgeJune 11th, 2019 at 10:40 am

rx 26:22 then SLIPS m/49/175

Dave DeCosteJune 11th, 2019 at 10:47 am

20:50 Rx

William DedonJune 11th, 2019 at 11:20 am

Here's the beginning lvl for this workout 3 rounds for time: 500m row 10 pull ups 10 dips

Claire Fiddian-GreenJune 11th, 2019 at 11:23 am

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.

Marcus ThompsonJune 11th, 2019 at 11:41 am

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

Stephen DullJune 11th, 2019 at 12:09 pm

SLIPS - stand for : Scales L-sits Inversion (Handstands) Planks Stretching

Sebastian ChiribogaJune 11th, 2019 at 12:36 pm

Scales L-sits Inversions (handstand) Planks Stretching Front scale: Back scale: L-sits: Planks:

Brandon CollinsJune 11th, 2019 at 12:02 pm

22:51 RX

Sebastian ChiribogaJune 11th, 2019 at 12:36 pm

22:56 RX

Stacey ThompkinsJune 11th, 2019 at 12:53 pm

M/44/6'2"/180# Rx'd 20:49

Carol MarksJune 11th, 2019 at 2:11 pm


Randy LongJune 11th, 2019 at 2:12 pm

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.

William DedonJune 11th, 2019 at 2:18 pm

Beginning lol 3 rounds for time: 500m row 5 pull ups 10 dips

Hendrik BünzenJune 11th, 2019 at 2:44 pm

25:03 rx’d

David WilliamsJune 11th, 2019 at 2:58 pm

22:45 RX 45/5’11/205

Lammert KuipersJune 11th, 2019 at 3:39 pm

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

Cy AziziJune 11th, 2019 at 4:15 pm


Brendan MullanJune 11th, 2019 at 4:29 pm


Jacob CramJune 11th, 2019 at 5:00 pm

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

Nicole DeaverJune 11th, 2019 at 5:09 pm

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

John ClarkeJune 11th, 2019 at 5:10 pm

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

Gordon LeeJune 11th, 2019 at 5:39 pm

3 rft Row 1000m 30 jumping pull ups 30 dips on bar 26:29

Jade TeasdaleJune 11th, 2019 at 6:24 pm

29:07 200m swim instead of row! Did the dips & pu first (19:30) & then, did the 600m swim after (9:37!)

Goran SvenssonJune 11th, 2019 at 6:55 pm

RX Time 19:46

Jon WilsonJune 11th, 2019 at 7:00 pm

As rx’d 23:23

Nathanael AkinJune 11th, 2019 at 7:46 pm

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.

Nicole DeaverJune 12th, 2019 at 2:41 pm


Cliff HoeckerJune 11th, 2019 at 7:52 pm

3 rds of 1000m row 15 strict rev grip pull ups 15 strict ring dips 20:51 M/6/190/51

Tom PerryJune 11th, 2019 at 8:00 pm

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

Coastie NickJune 11th, 2019 at 8:07 pm

Rx’d 21:45

Troy WorkJune 11th, 2019 at 8:50 pm

22:20. 800m run

Lucas AllanJune 11th, 2019 at 8:53 pm

43/6'3"/200 Bar mid forearm on pulls Feet on floor knees slightly bent in bottom of dip 23:51

Stephen DullJune 11th, 2019 at 9:25 pm

18:57:66 M/36/5’8”, 165#

Lyle TheriotJune 11th, 2019 at 9:27 pm

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

Christopher VoghtJune 11th, 2019 at 9:34 pm

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

John DoodyJune 11th, 2019 at 9:43 pm

19:37 Rx’d

Troy BruunJune 11th, 2019 at 10:07 pm

18:39 RX

Tripp StarlingJune 11th, 2019 at 11:54 pm

Rx 20:53 Jackie- 3 RFT 1000m row 30 jumping pull up 15 box dips 25:19

Nathan Michael KingJune 12th, 2019 at 12:38 am

21:28 Rx The Juan's Scales

Michael ArkoJune 12th, 2019 at 12:57 am

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.

Js SmithJune 12th, 2019 at 2:03 am

(Back, knee & wrist) Scaled to 3 rounds NOT trying for time: Row 500m 15 ring rows 15 dips, knuckles off the couch 21:27

Byron HillsJune 12th, 2019 at 2:13 am

Did this right after yesterday’s DL workout 41:40 Rx

Steve DayJune 12th, 2019 at 2:32 am


Corey McDanielJune 12th, 2019 at 2:34 am


Dezert Sky KiddooJune 12th, 2019 at 3:32 am

21:51 2 rounds

Jesse MontagninoJune 12th, 2019 at 6:05 am

2958 rx D 1755 500 m 20/20

Colt LundyJune 12th, 2019 at 8:49 am

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.

Derrick BassJune 12th, 2019 at 11:16 am


Sam MeixellJune 12th, 2019 at 11:25 am

3 rounds in 14:35 of: Row 500 meters 15 jumping pull-ups 15 jumping ring dips

Patrick DoyleJune 12th, 2019 at 1:23 pm

3 rounds 4 time 40 cals airbike 30 j pull ups 30 j ring dips 18:17

Jeremy HoJune 12th, 2019 at 3:21 pm

3 rounds for time: 1000 m rows 30 machine pull downs at 110 lbs 30 jumping dips on bars Time: 32 minutes

Viktor WachtlerJune 12th, 2019 at 4:27 pm

Subbed 800m runs & dip bar jumping dips 16:58 42/1.78m/77kg

Marcel SchreiberJune 12th, 2019 at 7:04 pm

25,31 min.

Maksym CherkisJune 12th, 2019 at 7:11 pm

Instead row- 900m run. 22:19.

Mary AbbruJune 13th, 2019 at 10:19 am

Scale to: 3RFT: Run 800 30jpups 30dips(banded)

Michael BishopJune 13th, 2019 at 4:18 pm

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

Sebastien FitzpatrickJune 13th, 2019 at 11:56 pm

17:49 Rx

Matt ZeroJune 14th, 2019 at 1:16 am

Performed with strict bar pull-ups and dips 30:12

Adam KingJune 14th, 2019 at 5:18 pm

Completed 2019-06-14 22:45

Matthew BurrittJune 14th, 2019 at 6:50 pm

M/42/5'4"/149lbs As Rx'd 21:20

Chris MeldrumJune 14th, 2019 at 7:09 pm

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

Chris MeldrumJune 14th, 2019 at 7:11 pm

no SLIPS today...too fatigued

Aaron BrillJune 14th, 2019 at 8:06 pm

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

Vincent DahlqvistJune 15th, 2019 at 8:51 am

25 min Rx

Giuseppe PetrilloJune 15th, 2019 at 10:19 am

26:51 strict pull ups and strict ring dips

Clint MichaelJune 20th, 2019 at 2:32 am

27:52 No rower. Subbed 100 SDHP’s for rows.

Shannon SaidJune 20th, 2019 at 10:10 pm

28:45 Dips replaced with 50cm jumping dips

Mike de GraauwJune 21st, 2019 at 4:15 pm

21:50 2 rnds RX M/60/6’2”/230

Morgan GreeneJune 22nd, 2019 at 10:48 pm

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

Shane AziziJune 25th, 2019 at 9:40 pm

19:41 Rx

Kevin MillerJune 27th, 2019 at 11:02 pm

RX 24:44

Jeff ChalfantJuly 2nd, 2019 at 11:53 pm

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.

Jeff ChalfantJuly 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.

John CampionJuly 9th, 2019 at 6:20 pm

rx 20:47

Dan KremerJuly 10th, 2019 at 2:47 pm

28:24 Bar jumping dips

Kury AkinAugust 17th, 2019 at 3:36 pm

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

Manchild ManchildSeptember 19th, 2019 at 5:40 pm

subbed 3 rounds of: 10 BPUs 10 pull-ups 10 dips 10:28