CrossFit | 200117
Friday

200117

Workout of the Day

54

Practice SLIPS for 20 minutes

Overhead squat 3-3-3-3-3 reps

Post loads to comments. | Compare to 191129.

A CrossFit Sports Section at the Lycée d'Aubusson

3

This June 2019 article (published in French) covers the first CrossFit high school sports program in France. The program, located in the Jamot-Jaurès school district, fills the gymnasium twice a week with students from the vocational and general secondary schools. Teacher Jérémy Lascoux remarks, “Ces jeunes ne se rendent pas compte du potentiel physique et mental qu’ils ont. Avec le CrossFit, ils apprennent à se dépasser” — "These young people are not aware of the physical and mental potential they have. With CrossFit, they learn to surpass themselves.”

Read the article A CrossFit Sports Section at the Lycée d'Aubusson

Comments on 200117

64 Comments

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Chris Meldrum
June 16th, 2020 at 5:57 pm
Commented on: 200117

165x3

185x3

195x3

205x2 F

215x1 F


Trying to get back to the barbell more.  My squat positioning felt great today, but my overhead stability was a little soft.  I had a missed first rep at 205 before getting the other two and then ran out of steam to get a 3rd rep.  On 215, I got the first but lost positioning on the way up and had to bail.  Did SLIPS in between sets.


47m/5'10"/185

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Clint Michael
March 12th, 2020 at 2:05 am
Commented on: 200117

SLIPS first

95, 100, 105, 115, 135

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Manchild Manchild
February 20th, 2020 at 4:00 pm
Commented on: 200117

broke up SLIPS to before & after


E4MOM, on MaxRack


5x115


(tough, but doable; a couple sets weren't pretty)

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Jeff Chalfant
February 8th, 2020 at 12:33 am
Commented on: 200117

I warmed up with Juan’s slips practice but with only a :20 Lsit moving into a 1m plank at the end. Continued to warmup with Bryan’s warmups minus the jumprope. 75x5, 115x5, 145x3

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Giuseppe Petrillo
February 5th, 2020 at 11:02 pm
Commented on: 200117

60-60-65-65-65 kgs

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Fabian Delaflor
February 1st, 2020 at 3:41 pm
Commented on: 200117

75-85-95-95-95

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Cy Azizi
February 1st, 2020 at 12:37 am
Commented on: 200117

95, 105, 115, 115, 115

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Dmitry Zolotyh
January 25th, 2020 at 5:07 pm
Commented on: 200117

SLIPS 10 minutes

Squats 50-55-60-60-60 kg

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Hank McKibban
January 24th, 2020 at 5:26 pm
Commented on: 200117

115-135-155-175-185


191202: 135-145-145-150-140

181204: 155-165-175(2)-175-185(2)

180810: 155-175(2)-165(2)-175-180

180114: 135-155-175-195(f)-175

170302: 135-145-155-165-175(1)

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Matthieu Dubreucq
January 24th, 2020 at 12:45 pm
Commented on: A CrossFit Sports Section at the Lycée d'Aubusson

Nous avons commencé à élargir nos programmes dans les écoles aussi dans la région de Laval, Qc, Canada. Merci pour le partage! Ensemble on va transformer l'avenir un jeune à la fois!

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Mike Scott
January 22nd, 2020 at 7:30 pm
Commented on: 200117

Second WOD back to CF (did Cindy yesterday) so stopped after 4th rd: 135, 145, 155 (almost dropped 3rd rep), 155 (good). Finished w/ some ab work.

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Philip Uemura
January 22nd, 2020 at 5:29 pm
Commented on: 200117

95-105-115-125-135

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Morgan Greene
January 21st, 2020 at 9:34 pm
Commented on: 200117

155-165-175-185-185

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Chase Hiland
January 21st, 2020 at 9:07 pm
Commented on: 200117

M/35/5'10/190


135-155-175-195-215 (PR for 3-rep)


Also power cleaned each off the floor successfully, haha.

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Jim McCary
January 21st, 2020 at 4:53 am
Commented on: 200117

Worked up to 135#

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Byron Hills
January 20th, 2020 at 1:03 am
Commented on: 200117

100/105/115/125/120

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Heico Koch
January 19th, 2020 at 4:41 pm
Commented on: At Home: SLIPS

I like these home workouts. They helped me a lot to get into the prep to really join a WOD. I also appreciate that our box put together a preparation program for all starters.

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Steven Thunander
January 19th, 2020 at 1:40 am
Commented on: 200117

Globo scale: If you have only iron plates then build up to a heavy but controllable 3. You can also set your squat pins high to catch a bail. Dumbbell sub work your way up the dumbbells, alternating sides. If you max out the dumbbells do AMRAP sets. These are much more difficult than barbell OHS for beginners so be warned. I apologize for the late post but want this here for the record.

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Coastie Nick
January 19th, 2020 at 12:34 am
Commented on: 200117

95-115-125-135-145

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Jeffrey Howard
January 18th, 2020 at 11:18 pm
Commented on: 200117

145-155-165-175-185

Felt heavy today. Like always. But PR'd. Sore from deadlifts.

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Christian Simpson
January 18th, 2020 at 10:37 pm
Commented on: 200117

OHS from back squat position

Warm-up:45#/65/75

85/95/105/110/115


2nd time doing OHSs...11/29 max 75#

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Eric Love
January 18th, 2020 at 7:09 pm
Commented on: 200117

Check


95-115-125-135-145

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Steve Kelton
January 18th, 2020 at 3:39 pm
Commented on: 200117

Haven’t done a heavy OHS in nearly 3 years! old 1RM PR was 245

today

135-145-155-165-175

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Daniel Robinson
January 18th, 2020 at 3:34 pm
Commented on: 200117

95-105-115-125-135

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Derek Eason
January 18th, 2020 at 4:57 am
Commented on: 200117

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


SLIPS:

7 minutes Stretching

-hamstrings, hips, wrists, shoulders

3 minutes of Handstand Practice on Parallettes

4 minutes of Tuck-sit to Bent-Bent-Bent Press to Handstand on Parallettes

5 minutes of L-sit to Bent arm Straddle Press to Handstand on Parallettes

1 minute of Stretching for OHS


Overhead Squat:

165-195-215-235-255lbs.


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Jade Teasdale
January 18th, 2020 at 2:56 am
Commented on: 200117

So this is embarrassing! 😅 My squat felt “amazing” after having spent so much work recently on my ankles & t-spine! Great depth, not super comfortable, but much more vertical, shoulders were super solid, no pain (probably because they weren’t compensating for my bad squat 😂!)

But since working so much squatting & cleans, my body was incredibly weak at power snatching. Weak, uncoordinated & timing whacked out! This has never happened to me before. Usually, the ohs sucks & the power snatches are easy! 😄 Guess I just have to work back up to combining it all. SLIPS ✅

worked tuck ups into straddle HSH.

55-65-75-85-85 limited by sloppy snatching not squat strength! 🤗 oops!

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Nicole Deaver
January 18th, 2020 at 6:07 pm

I’m the opposite my power snatch basically stops looking like a snatch at 80#. I usually have to clean & jerk anything more up and slide my hands to get into OHS position. 🤷🏻‍♀️

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Jade Teasdale
January 18th, 2020 at 10:27 pm

It’s always comforting to know you're not the only one struggling with weaknesses. As long as we don’t quit...we’ll get somewhere! 🤣 Failing Forward!!!

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Tripp Starling
January 17th, 2020 at 11:58 pm
Commented on: 200117

For SLIPS, spent the majority of the time doing L sit to handstand negatives on parallettes. Stretched between negatives and threw in a few front and back scales. Also mixed in 3 strict ring muscle ups.


OHS 95-95-95-95-95 shoulders internally rotated✅


3 more strict ring muscle up after OHS


Jackie 45-45-45-45-45

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Steven Odom
January 17th, 2020 at 11:48 pm
Commented on: 200117

Rx’ed

135-155-165(f)-165-165


shoulder was feeling sore but finished off with some drop sets

155(3)- 145(3)- 135(5)- 115(10)- 95(5)

(edited)
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Shane Azizi
January 17th, 2020 at 10:48 pm
Commented on: 200117

45, 50, 55, 60, 65 Rx (narrow grip)

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Shaun Stapleton
January 17th, 2020 at 10:08 pm
Commented on: 200117

165-175-180-185-190


PR!

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Sam Meixell
January 17th, 2020 at 10:07 pm
Commented on: 200117

95-95-95-95-95

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Nicole Deaver
January 17th, 2020 at 7:55 pm
Commented on: 200117

SLIPS ✅ (stretching after OHS)


OHS

10@ 45/55/65/75/65/55/45


Focused on form today with extra reps (Barefoot)

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Charlie Pokorny
January 17th, 2020 at 7:51 pm
Commented on: 200117

For SLIPS did Juan's suggestion (thank you Juan!)

OHS: 165 - 175 - 185 - 195 (1+f) - 200 (PR!)

Compare to 199129: 165 - 175 - 185(2+f) - 185 - 195

m/51/5'11"/200#

(edited)
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Steve Day
January 17th, 2020 at 6:37 pm
Commented on: 200117

Did SLIPS and then OH Squats w/ 50lbs dumbbells.


I'll do some barbell sets tonight.

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Steve Day
January 18th, 2020 at 1:03 am

100/120/130/140x1/130

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Michael Arko
January 17th, 2020 at 6:16 pm
Commented on: 200117

45-55-65-75-85 lbs


(I'm weak. I know.)

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Steve Kelton
January 18th, 2020 at 3:38 pm

Only going to get better! Keep it up!

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Jade Teasdale
January 18th, 2020 at 10:24 pm

You are not alone! 😁

We don’t quit!!! 😉

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Jimmie Edwards
January 17th, 2020 at 3:46 pm
Commented on: 200117

Just a question: the weights posted are usually for very fit athletes...if I’m not mistaken. We often have to modify and are given the instructions of “choose a weight that allows you to ....”. This is referring to choosing a weight to get an appropriate stimulus. My question is why don’t they use % of a max lift to help guide the appropriate weight? Whether that be a 1 RM, 3 RM, etc. When I see things that say, “pick a weight that would allow you to do X amount of lifts unbroken”, I always wonder if I am pushing myself hard enough or too hard and don’t get the stimulus. Any insight would be appreciated. That being said, I appreciate the coaches who spend time getting on and taking rime to give is guidance on stimulus, scaling, warm ups, etc. Huge help!!

(edited)
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Chris Sinagoga
January 17th, 2020 at 4:31 pm

Good question Jimmie.


There are a few reasons that come to mind:


  1. Having percentages would make measuring this stuff much more difficult than it already is. We put a lot of stock into being able to accurately retest something to see progress. 135 lbs might not be the same percentage of your 1 rep max the next time you do a workout.
  2. It gives you something to aim for.
  3. It forces you to learn how to scale, which is probably the most important skill as an athlete or coach
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John Rossetti
January 17th, 2020 at 3:32 pm
Commented on: 200117

54 YOM 5’6” 217


OverHead Squats

3X45

3X55

3X65

3X75

3X85

3X95PR last set not real stable. Need to improve ankle flexibility, maintain pelvic tilt and shoulder flexibility

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Jim Thurman
January 17th, 2020 at 1:48 pm
Commented on: 200117

already repeating recent WODS, less than two months ago.Whats next? serial 5km metcons?

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Eric O'Connor
January 17th, 2020 at 1:41 pm
Commented on: 200117

I will have most of my athletes attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to start their work sets at roughly 80-85% of a 1 rep-max and to achieve near-max loads on the last 2 sets or so. For less experienced athletes, I may have them perform 5 reps per set to give them a little more practice time.


As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.


This movement can be very difficult for a lot of athletes, but the best way to get better is through practice. For this reason, even if I have athletes that really struggle with this movement, I will keep them at light loads to work on refining range of motion and mechanics. However, there might be special situations where I modify the movement slightly. Some options, I may use, is to squat to a target that allows for sound mechanics, even if above parallel, and/or potentially elevating the heels to allow for a more vertical torso (though I only do this with very light loads). In very rare instances only, I may have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day. 

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Dave DeCoste
January 17th, 2020 at 1:02 pm
Commented on: 200117

SLIPS ✅


125-135-145-155-160 (5 lb 3 rep pr)

M/41/5’8”/160

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Sebastien Fitzpatrick
January 17th, 2020 at 12:50 pm
Commented on: 200117

SLIPS ✅

My press to handstand is still elusive, but I am gaining more control of my inversion.


225 - 225 - 255 - 225 - 225lbs


Nearly failed my 255 so I knew I wasn’t going to PR today.

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Claire Fiddian-Green
January 17th, 2020 at 12:40 pm
Commented on: 200117

3@ 75 lb., 80, 85, 90, 95

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Antonio Albano
January 17th, 2020 at 12:23 pm
Commented on: 200117

4 Round of

1:00 scales alternating legs

1:00 hollow rock

1:00 handstand on head

1:00 High plank

1:00 stretching

Overhed squat scaled box overhed squat 5x3 30kg a suicide for me

😭

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Ben Hosking
January 17th, 2020 at 10:01 am
Commented on: 200117

60-60-60kg


M/33/178/106kg

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QiHui Xing
January 17th, 2020 at 8:07 am
Commented on: 200117

191129:70-80-90-100-110kg.

200117:75-85-95-105-115(1)kg.

https://youtu.be/dTfGO9INFKM

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Mary Dan Eades
January 17th, 2020 at 4:17 am
Commented on: A CrossFit Sports Section at the Lycée d'Aubusson

Vive la France! Wish more schools (in the US and globally) would get on this bandwagon!

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Mary Dan Eades
January 17th, 2020 at 4:16 am
Commented on: Stuffed Avocado With Salsa

So glad that Whole Foods has avocados on this week 5 for $5!

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Olivia Leonard
January 17th, 2020 at 4:01 am
Commented on: A CrossFit Sports Section at the Lycée d'Aubusson

This is wonderful. Congratulations, Jérémy!

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Il Xlll
January 17th, 2020 at 2:43 am
Commented on: 200117

90kg-90kg-90kg-100kg-100kg

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Juan Acevedo
January 17th, 2020 at 2:02 am
Commented on: 200117

INTENDED STIMULUS

.

Today is all about shapes, man! SLIPS is an awesome protocol because it makes you awesome at basic gymnastics shapes. Let's put those shapes to the test by making them connect with each other. Let's go dynamic and challenge our shapes with movement. This same idea applies to the overhead squats, which is why this movement will make evident the gaps in your fitness like no other squat. It is impressive to back squat 400 lbs. But if you cannot squat and lift your arms at the same time then something is off. It might be balance, it might be flexibility, or it might be strength. Yes, even if you can back squat 400 pounds, it still might be strength. Overhead squats require--and hence develop--mobility, which is a mix of those three things: balance, flexibility, and strength. They are the most valuable tool you can have in your arsenal of bilateral squatting. Today, go as heavy as possible while your mechanics are solid. Take the first sets as opportunities to dial in your movement. Take your time descending and maybe pause at the bottom a couple times. Challenge yourself with form before load. How good can you make those first sets look? How upright can your torso be? Can you keep your shoulders in an awesome stable position with no compensation on the way down or up? Remind yourself: shapes and mobility are earned by working hard to get strong in those ranges of motion! Athletes new to overhead squats can work on overhead mechanics and squat mechanics. Use our guidelines below.



▶ SLIPS

3 Sets

20 seconds back scale directly into a kick to handstand (assist with wall as needed)


then 


3 sets

3 as slow as possible negative handstand push-up facing the wall*, in the last descent perform a max effort hover hold 

30 seconds headstand hold


then 


3 sets

Max L-sit/tuck hold on parallettes right into a gymnastics plank hold on parallettes


*negative box handstand push-ups or pike push-ups if needed

**ideally the transition will happen without touching the ground. 




▶ OPTION FOR OHS

1 set

1:00 overhead rack opener

1:00 banded distraction ankle stretch per side

1:00 PNF activation of hip external rotation per side


then 


2 sets - with a technique barbell or similar

5 elbows rotations 

5 (elbow rotations + strict press behind the neck with hands in snatch position)

5 (elbow rotation + press + 3/4 of an overhead squat)

5 (elbow rotation + press + 1/2 an overhead squat)

5 (elbow rotation + press + full squat)


then 


5 sets

5 overhead squats to the depth of your capacity @ 44X1


@44X1: 4-second descent, 4 second hold at bottom, explosive ascent, 1-second hold at top

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David Swicegood
February 5th, 2020 at 11:32 pm

Excellent SLIPS variation, again.


Went Rx for the OHS but very light — glad I did. It was a great opportunity to focus on solid form. Nothing hurts after today’s session, and somethings might even feel better!


95-95

105-105

115

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Angelita Maiorka Sassi
January 17th, 2020 at 1:49 am
Commented on: At Home: SLIPS

Hello!!! Someone could help me. Where can i find more information about slips?

Thanks!!!! :)

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Martin Loftus
January 17th, 2020 at 1:01 pm

I suggest you goto bottom of main page and select exercises and demo and search SLIPS. Also the comment section of WODs with SLIPS may have comments that lead to further info.

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Angelita Maiorka Sassi
January 17th, 2020 at 10:31 pm

Thanks Martin!!

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Bryan Rosen
January 17th, 2020 at 1:34 am
Commented on: 200117

Warm up 200117

GENERAL WARM-UP


2 rounds of:

1-minute of single-unders

10 slow and controlled bird dogs

10 banded glute bridges

10 goblet squats


2 rounds of:

30-seconds of squat hold

30-seconds of reverse grip bar hang


SPECIFIC WARM-UP


Overhead squat

All reps are done with a PVC pipe

5 snatch-grip behind the neck push presses

5 Sotts presses

5 overhead squats


All reps are done with an empty barbell:

5 snatch-grip behind the neck push presses

5 overhead squats with a pause at the bottom

5 overhead squats


Build-up


Perform 3 sets to build up to working weight:

Set 1 - 5 overhead squats with a light load

Set 2 - 5 overhead squats with a moderate load

Set 3 - 3 overhead squats with a load at 75% of 1RM

> All sets should be approx. 80% 1RM or higher.


SLIPS


Handstands

EMOM 12 minutes

1-2 descents from a handstand


Planks

2 rounds of 40-sec on/20-sec off:

High plank

Side plank on the right arm

Side plank on the left arm

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Juan Acevedo
January 17th, 2020 at 1:24 am
Commented on: At Home: SLIPS

Dude! This badass lady has a better front scale than most of my athletes!

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Chris Sinagoga
January 18th, 2020 at 1:07 am

Seriously bro, I was going to say the same thing about her front scale. It's better than mine for sure.

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Chris Sinagoga
January 17th, 2020 at 1:19 am
Commented on: 200117

Champions Club Scaling Notes


RANT

Coach Glassman's original article on warmups set a tone for not only how I do warmups in our classes at the gym, but also in track/basketball/football practices. The amount of time we are training during the day is minimal in comparison to the amount of time we are not training. Every second in the gym has to have a purpose - and if possible, more than one purpose. To me, the primary objective of a warmup is not to get the body's core temperature up, it's to practice skill. We are moving at a low intensity, with low weight, and low pressure (ie. not the middle of a 20-minute AMRAP racing against the person next to you or your own previous pr). THIS is the time for you to chip away at making that good movement pattern more of a permanent thing. In track I always argue with coaches about the A-B-C skips because they aren't practicing technique towards anything, and in basketball the 3-man weave is literally the dumbest popular drill in the sport. You can practice arches in your squat, core-to-extremity and midline stability on kb swings, elasticity on jump ropes, global extension/flexion in kips, and still get the core temperature up as a byproduct. The actual movements - not correlates for movements - should be the warmup. Doesn't really matter which ones you pick either. You know what needs the most improvement.


Check the compare-to for the scaling notes

(edited)
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