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Workout of the Day


Practice SLIPS for 20 minutes

Push jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments. | Compare to 190228.

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Kang Gyeong Ho
August 25th, 2022 at 1:06 pm
Commented on: 200225


Practice SLIPS for 20 minutes

Push jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments/


목요일 저녁와드

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Doug Brubacher
February 19th, 2022 at 1:43 am
Commented on: 200225

CFWUx2 10*45 10*95

60-60kg 65-70-70kg 75-75-75-75kg

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Kury Akin
June 24th, 2020 at 11:11 am
Commented on: 200225

Followed Acevedo's SLIPS guide. The parallette progression was hard going and I managed little more than attempts. Good to have something to aim for.

Felt tired so focused on form increasing reps and reducing weight.

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Manchild Manchild
June 14th, 2020 at 4:50 pm
Commented on: 200225

@home, subbed push press, E2MOM, and did SLIPS

worked up to set of 5 with 44# dumbbells

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Nate Gordon
April 10th, 2020 at 5:55 pm
Commented on: 200225


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Jeff Chalfant
March 17th, 2020 at 11:12 pm
Commented on: 200225

155-165-185-185-185-195-205-215-225 rx+

(Power/muscle cleaned bar to begin each)

last one was ugly -bent arms in landing :(

...should’ve worked some mobility and handstands...

Did Juan’s SLiPs first, culminating in 3 l sit to shoulder stand back to l sit. Then did Bryan’s warmup but skipped the rowing and did 10 pushups to down dog instead of side plank.


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Giuseppe Petrillo
March 13th, 2020 at 5:04 pm
Commented on: 200225


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Cy Azizi
March 2nd, 2020 at 4:26 pm
Commented on: 200225


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Hank McKibban
February 29th, 2020 at 4:31 pm
Commented on: 200225


190228: 135-155-165-185-195-205-215(f)-215-225(f)-215

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Morgan Greene
February 28th, 2020 at 11:01 pm
Commented on: 200225


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Christian Simpson
February 28th, 2020 at 10:23 pm
Commented on: 200225

Power clean to position...

125,135 x5

140,145,150 x3

155,165,170,175(f),175 x1 *PR by 15#*

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Joseph Alaimo
February 28th, 2020 at 7:58 pm
Commented on: 200225







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Adrienne Kahrs
February 28th, 2020 at 5:26 pm
Commented on: 200225

GRIT loves SLIPS! Core strength, balance, and flexibility are so crucial to success for our athletes. As always, I'm borrowing from Chris, Bryan, and Juan for today's plan.

2 sets:

10 Front scale leg lifts R // Light banded press R

:30 Front scale hold R // Light banded OH hold R

10 Front scale leg lifts L // Light banded press L

:30 Front scale hold L // Light banded OH hold L

2 sets:

10 Back scale leg lifts R // Light banded row R

:30 Back scale hold R // Light banded row hold R

10 Back scale leg lifts L // Light banded row L

:30 Back scale hold L // Light banded row hold L

* Spice up the banded press/row for athletes with SCI by sitting on a box or on the floor!

** There will be so many different variations on these - too many to list!

We'll be warming up with (abbreviated and simplified for time/transition today!)

2-3 sets:

15 band pull-aparts

12 alternating band press (one hand anchoring the band by the hip, the other pressing overhead)

10 air squats // chair dips

Then break up to set up for SLIPS.

After SLIPS, they'll get ready for jerks/seesaw press.

A couple of our standing athletes will work through those push jerk progressions

5 reps of jump and land

5 reps of jump and land with thumbs on shoulders

5 reps of jump and land with punch up

5 jerk “lands” with PVC overhead

10 push jerks with PVC

If they're on the right track, but not ready to add weight, they can always do press or push press for load and then practice the jump-and-land with or without the pvc between sets.

Most of our standing athletes will do single-arm push press, using the other arm for balance - holding on to the dip bars. Most seated athletes will work DB seesaw press for load.

Push Jerk // DB Seesaw Press


* For those still building ROM,

5-8 sets of:

10 seesaw press

:40 core hold (front rack hold, leg raise hold, etc.)

Going to be a great way to kick off next week! And then Wed/Thurs, we're taking those overhead squats outside - it's supposed to be 60 and sunny here in Omaha!

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Brandon Myers
February 28th, 2020 at 2:32 pm
Commented on: 200225

95,115,135,140,145,150,155,160,165 (failed on last one)

Had to clean all these from the floor

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Adam King
February 27th, 2020 at 5:40 pm
Commented on: 200225

Completed 2020-02-27


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Dave DeCoste
February 27th, 2020 at 12:55 pm
Commented on: 200225


5 lb PR

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Jacob Cram
February 27th, 2020 at 4:12 am
Commented on: 200225


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Coastie Nick
February 26th, 2020 at 9:11 pm
Commented on: 200225


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Alex Pham
February 26th, 2020 at 8:24 pm
Commented on: 200225

145-150-155-160-160-165-170-175-180 lb

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Kevin Marshall
February 26th, 2020 at 3:19 pm
Commented on: 200225

5s 165, 185

3s 195, 200, 210

1s 215, 220, 225, F230x2 just couldn't get under it today for some reason

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John Steele
February 26th, 2020 at 2:59 pm
Commented on: 200225

Push jerk: 5x: 95, 115,

3x: 135, 155, 165

1x: 175, 185, 195, 205

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Viktor Wachtler
February 26th, 2020 at 12:02 pm
Commented on: 200225

First I did deadlifts 5x60-75-90-100-115-130(failed, only 2 reps)-kgs

Then strict overhead presses 5x30-40-45-52.5kgs

Push jerks 5x52.5-55 3x57.5-60-62.5 65-67.5-70-60kgs

Then I did the deadlift/HSPU WOD, results there.

Felt a bit under the weather.


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Andrea Ferendeles
February 26th, 2020 at 11:35 am
Commented on: 200225

2x5 @80k

3x3 @90k

4x1 @100k

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Js Smith
February 26th, 2020 at 3:44 am
Commented on: 200225

Knee is unhappy so just stretching & scales 

Scaled to shoulder press 5-5-3-3-3-5-5 


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James W Bobo II
February 26th, 2020 at 2:04 am
Commented on: 200225


Sets of strict press finished at 142.5

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Nathaniel Robichaud
February 26th, 2020 at 1:53 am
Commented on: 200225

Slips we're all L sits (weakest link)

135-165-205-225 :( -225(1)-245-255-225

Technique was sloppy. Called it quits before I hurt myself

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Steven Odom
February 26th, 2020 at 1:29 am
Commented on: 200225


= 135-155-175-185(2)-185-185(1)-185-195-200-205-210

Warm up:


20 GHD sit-ups

10 snatches

10 wall ball shots

@ 100lb barbell / 20lb ball 14ft target

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Tripp Starling
February 26th, 2020 at 1:15 am
Commented on: 200225











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Sebastien Fitzpatrick
February 26th, 2020 at 12:01 am
Commented on: 200225


  • Nothing special happened.


225 - 245lbs(PR)

245 - 255 - 260lbs(PR)

260 - 265 - 270 - 275lbs(PR)

PRs across the board!

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Jade Teasdale
February 25th, 2020 at 11:08 pm
Commented on: 200225

55- first set of 3! 9 sets total.

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Jade Teasdale
February 25th, 2020 at 11:09 pm

First set of 5! 🤣🤗

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Jade Teasdale
February 25th, 2020 at 11:06 pm
Commented on: 200225

Short on time! 10 min. SLIPS: 2 minutes of each! Then, 12 minutes to hit: 65-75-85-95-105-115-125-135! Pretty happy considering time constraints & 135 (BW) being close to my 1RM.

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Shane Azizi
February 25th, 2020 at 10:18 pm
Commented on: 200225

135, 145, 155, 165, 175, 185, 205, 215, 225 Rx

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Mja 204
February 25th, 2020 at 9:25 pm
Commented on: 200225

M / 172cm / 81kg / 35

2x5 @ 70,75,

3x3 @ 77.5,80,80,

4x1 @ 82.5,85,87.5,90kg- fail

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Nicole Deaver
February 25th, 2020 at 9:11 pm
Commented on: 200225

Push Jerk

5@ 65-75

3@ 85-90-95

1@ 100-105-110(F)-105(barely)

Everything felt heavy today!

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Charlie Pokorny
February 25th, 2020 at 8:52 pm
Commented on: 200225

Work on Juan's suggestion for the SLIPS

Push-jerk x5: 165-175

x3: 185-195-205

x1: 215-225-235-245


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Tom Perry
February 25th, 2020 at 8:36 pm
Commented on: 200225

58 / 173

For time:

1 mile run (elliptical for me)

then 3 rounds of (if you break more than once, 20 burpee penalty):

10 Pull-ups

15 Push-ups

20 GHDs

25 Back Extensions

30 Squats


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Steve Day
February 25th, 2020 at 8:28 pm
Commented on: 200225

SLIPS and did some PJ EMOM work with 50 lb Dumbbells

I'll try to do some barbell PJ work this evening.

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Shaun Stapleton
February 25th, 2020 at 7:03 pm
Commented on: 200225


115-135-155-185-205-225-245-265 (fail)

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Mary Dan Eades
February 25th, 2020 at 4:10 pm
Commented on: In Alzheimer Research, Glucose Metabolism Moves to Center Stage

And another significant factor may prove to be the modern diet's perturbation of the normal balance of dietary omega-6:omega-3 fats from a ratio of about 1:1 in antiquity to more than 17:1 today. The current heavy reliance on omega-6-rich 'healthy vegetable oils' (which are neither healthy nor vegetable, but rather industrially processed seed oils, rich in linoleic acid) has not only altered the raw materials available to build neuronal cell membranes, but some research suggests the shift may impact/disrupt normal glucose handling by the brain.

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Jeffrey Howard
February 25th, 2020 at 3:32 pm
Commented on: 200225

SLIPS are good for my soul


Recent PR

All time is 205 (C&J)

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Michael Arko
February 25th, 2020 at 3:10 pm
Commented on: 200225

95-105-110-115-120-125-130-135-140 lbs

Not strong today. Shoulder's bugging me a bit.

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Eric O'Connor
February 25th, 2020 at 2:12 pm
Commented on: 200225

Nice, a retest that is almost a year to the day. The rest of the commentary that follows is mostly a repeat from what I posted last year:

This rep-scheme allows for plenty of time to practice and refine mechanics as well as building-up to near-maximum singles. Most of my athletes will attempt this workout as prescribed, as long as mechanics are maintained. If you did this workout last year, attempt to beat loads lifted on all sets. In a class setting, my experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. Here are some potential guidelines for an athlete that knows their 1-rep max push jerk:

Set 1: 70%

Set 2: 75%

Set 3: 80%

Set 4: 85%

Set 5: 87.5-90%

Set 6: 90-92.5%

Set 7: 92.5-95%

Set 8: 95-97.5%

Set 9: 97.5-100% or potentially a new PR effort.

These percentages are general guidelines. Athletes respond differently to the same percentages, so I know I will need to still be hands-on with loading adjustments.

For less experienced athletes, I will likely remove the sets of 1-rep and have them continue to perform sets of 3 reps at sub-maximal loads. This may provide them with opportunities to continue technical development without a huge focus on the load.

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 is very technically challenging. 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 to a different shoulder-to-overhead variation. The shoulder press and push press are both viable options, but I see my use of these movements as being very infrequent today. 

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Antonio Albano
February 25th, 2020 at 2:01 pm
Commented on: 200225


5 round of

20 front to back scales alternating leg

20 parallette leg raise

10 push jerk ketbell each armi 16 kg

20 plank t rotation

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Matthew Letarte
February 25th, 2020 at 1:36 pm
Commented on: 200225

5 x 95/105

3 x 115/125/135(PR)

4 x 145/155/165/165(PR)

My drive to overhead is weak, I ended up pressing it out @ 155/165

Did 10/20 Tabata for L-sits (allt hang and ring support) and HSs (4 x wall, 4 x free)

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Rebecca Gussiaas
February 25th, 2020 at 12:16 pm
Commented on: 200225


I attempted 115 for 3 couldn't even get one, then attempted 115 for 1, couldn't get it. Sucks cuz last time I did single heavy push press I hit 130. I think maybe my CNS was a little taxed, especially after SLIPS

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Claire Fiddian-Green
February 25th, 2020 at 12:02 pm
Commented on: 200225

5@ 85#, 95. 3@ 105, 110, 110. 1@ 115, 120, 125, 125.

Compare to 190228:

5@ 65, 75. 3@ 85, 95, 105. 1@ 110, 115, 120, 125.

No PR today but overall lifted a heavier load. I had an ugly 130 in me but stayed at 125 to keep good form.

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Mike Andridge
February 25th, 2020 at 11:31 am
Commented on: 200225

Scaled to

5 pj 95#

5 pj 95#

3 x 3 pj 115#

3 cln/jerk 125#

single clean and jerks





No rack in basement, and this was about my limit that I

feel comfortable doing oly lifts in basement.


Did SLIPS before and after

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Russell Albrycht
February 25th, 2020 at 11:12 am
Commented on: 200225



Ran out of time

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Antoine Vial
February 25th, 2020 at 9:15 am
Commented on: 200225


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QiHui Xing
February 25th, 2020 at 4:00 am
Commented on: 200225



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Shamim Cortazzi
February 25th, 2020 at 2:55 am
Commented on: In Alzheimer Research, Glucose Metabolism Moves to Center Stage

An additional major contributor to Alzheimer’s is aluminum

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Juan Acevedo
February 25th, 2020 at 2:37 am
Commented on: 200225



HELL YEAH! Skills and heavy day, today is a party. How is that SLIPS project coming along? Are you making sure your practice with this protocol works for you? Having the opportunity to have dedicated time for developing the skills that SLIPS stands for is effing awesome. Use it. In today's option, there is another cool idea you can try.

Now let's talk push jerk. This is a technical movement. Think of it as a mini snatch, but only because the range of motion is shorter. Treat it like you would your snatch. The initial position matters, the dip and the drive matter, and the catching position matter. If you habitually starfish the receiving, today focus on squatting more than you need to on your earlier sets. If you shift your weight forward on the dip, focus on a smooth descent right from the very first rep. Be anal about your technique here, knowing that that will allow you to lift more in the long run. Today, don't have a set objective for load. Instead, play this game. While the mechanics are proper, keep adding weight. If, during a set, things get shaky, repeat the same weight on the next set. Keep yourself accountable. How far can you make it? Athletes entirely new to this lift can use our option below to learn the movement, and then add as many sets as possible practicing the movement at loads they can control. Athletes developing technique can work on sets of three instead of singles.

Today's mantra: push and squeeze!


2 sets

10 Front Scale Leg Lifts on Right Leg

30-second Front Scale on Right Leg

10 Front Scale Leg Lifts on Left Leg

30-second Front Scale on Left Leg


2 sets

10 Back Scale to Front Scale on Right Leg

30-second Back Scale on Right Leg

10 Back Scale to Front Scale on Left Leg

30-second Back Scale on Left Leg


Play with the following parallette progression:

▶ Tuck hold

▶ Tuck Swing to Plank

▶ Tuck Swings (A.K.A. tuck to tuck shoulder stand)

▶ L-sit to shoulder stand


2 sets

5 Behind the Neck Press

rest 0:30 between sets

Load: super light 

3 sets 

4 Tall Power Jerks

rest 1:00 between sets

Load: light 

4 sets

3 Pause Power Jerks*

rest 2:00 between sets 

Load: light to moderate

*Pauses are at the dip position and at the receiving position. Two seconds each. 


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Adrienne Kahrs
February 28th, 2020 at 4:44 pm

I always appreciate your SLIPS recommendations! Even when SLIPS days don't make it into our 2-a-week rotation at GRIT, I save them for bonus finishers when we have time.

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Steven Thunander
February 25th, 2020 at 2:26 am
Commented on: 200225

Globo scale... If you have a rack and bumper plates do as Rxed. Otherwise go for really heavy singles that you can control on the way down back to your shoulders. Do this one from the rack if possible. You can sub dumbbell push jerks if that's all you have, focus on technique, and do AMRAP sets if you max the available dumbbells. SLIPS as Rxed.

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Bryan Rosen
February 25th, 2020 at 2:04 am
Commented on: 200225



15 pulls on the rower

15 banded pull-aparts

Push-up to side plank, 5 reps per side

10 jumping air squats

30-seconds of reverse grip bar hang


Push perk

5 reps of jump and land

5 reps of jump and land with thumbs on shoulders

5 reps of jump and land with punch up

5 jerk “lands” with PVC overhead

10 push jerks

> Perform 5 with a PVC & 5 with an empty barbell


Build up to first working set by performing sets of 10-7-5, increasing in load each set. All sets should be above 70-75% of 1RM.




Minute 1: High plank

Minute 2: Right hand off the floor

Minute 3: Left hand off the floor

Minute 4: Right foot off the floor

Minute 5: Left foot off the floor

Minute 6: Rest

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Chris Sinagoga
February 25th, 2020 at 1:15 am
Commented on: 200225

Champions Club Scaling Notes


See rant from last time


Test out to see how well our skill is compared to our strength


Complete as many rounds as possible in 15 minutes of:

10 push press/push jerks

:40 L-sit


Do an overhead movement you can do heavy weight with


As listed, just add reps and sets if you aren't able to go heavy


Pick two of the SLIPS you can do and extend for 40 minutes instead


Same as last time


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Adrienne Kahrs
February 28th, 2020 at 4:45 pm

Love that New to CrossFit scale - those are always helpful when planning for my athletes who are still working to regain range of motion, grip strength, etc.

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