2025 CrossFit Games Tickets On Sale — GET TICKETS NOW

Saturday

200328

Workout of the Day

52

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments. | Compare to 190821.

Comments on WOD 200328

51 Comments

Comment thread URL copied!
Shawn Hakimi
September 14th, 2023 at 8:06 pm
Commented on: 200328

SLIPS completed.


225-235-245-250-255-260-265-270-275


Rx'd

Comment URL copied!
Kang Gyeong Ho
December 26th, 2022 at 11:21 am
Commented on: 200328

남(m)/46/171cm/98kg/221226/

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments. /

20-40-60-80-100-110-120-130-135kg(x)/

월요일 저녁와드

Comment URL copied!
Doug Brubacher
March 23rd, 2022 at 1:48 am
Commented on: 200328

CFWUx2 10*20kg 10*40kg

60-70kg 80-90-90kg 90-90-95-95kg

Comment URL copied!
Kury Akin
July 31st, 2020 at 2:20 pm
Commented on: 200328

20m SLIPS then...

5x5 @ 85. 95. 100. 100. 95kg

Prev. 55333. 75. 85. 90. 95. 100kg

(edited)
Comment URL copied!
Manchild Manchild
July 25th, 2020 at 5:31 pm
Commented on: 200328

E2MOM, did SLIPS, and 1st time doing back squats in over 4 months, so went light


2x95

3x145

4x195

Comment URL copied!
Nate Gordon
June 19th, 2020 at 9:07 pm
Commented on: 200328

185-225-245-265-285-305-325-340-350f

Comment URL copied!
Chris Meldrum
May 4th, 2020 at 4:58 pm
Commented on: 200328

225x5

245x5

255x3

265x3

270x3

280

290

300f

295f


47m/5'10"/180


Comment URL copied!
Jeff Chalfant
April 18th, 2020 at 10:32 pm
Commented on: 200328

255-275-285-285-285-300-300-300-300 rx

With high bar back squat in lifting shoes to 12” depth target and wearing belt. Bryan’s warmup.


Afterward I immediately did 1 handstand to forward roll every 30 seconds for 20 minutes with some elevated pigeon stretch thrown in. Started nailing the handstand very beautifully and controlling my descent and sticking the landing. Then at the very end tried a press to handstand from crow into a forward roll, and nailed it well on the 3rd try!

Fun stuff today!


compare to was : 245-245-265-265-265-270-275-275-275!


188/41/69”

(edited)
Comment URL copied!
Cy Azizi
April 13th, 2020 at 5:50 pm
Commented on: 200328

135,155,170,185,195,205,210(F),210,210 (last 2 probably not low enough)

Comment URL copied!
Morgan Greene
April 6th, 2020 at 10:33 pm
Commented on: 200328

255-275-285-295-305-315-325-335-325

Comment URL copied!
Evan Saber
April 6th, 2020 at 7:00 pm
Commented on: 200328

275x5

295x5

315x3

345x3

355x3

365x1

385x1

395x1

365x1

Comment URL copied!
Jeffrey Howard
April 4th, 2020 at 11:02 pm
Commented on: 200328

225-245-255-265-275-285-295-305-315

Comment URL copied!
Park Hyunwook
April 1st, 2020 at 11:23 am
Commented on: 200328

20200401/86/48

195-225-255-255-255-285-315-315(×)-305

Comment URL copied!
Coastie Nick
March 30th, 2020 at 9:43 pm
Commented on: 200328

185-205-225-245-265-275-285-295-300

Comment URL copied!
Jim McCary
March 30th, 2020 at 12:03 am
Commented on: 200328

5 x 185, 225

3 x 245, 255, 275

1 x 285, 295, 305, 310


SLIPs for 15 mins


m/39/6’2”/209

Comment URL copied!
Byron Hills
March 29th, 2020 at 9:43 pm
Commented on: 200328

Did Brian Rosen WU & SLIPS

Then:

185x5

185x5

195x3

205x3

215x3

225x1

245x1

265F

245x1

235x1

185x5

135x10

135x7

135x5

Comment URL copied!
Viktor Wachtler
March 29th, 2020 at 4:27 pm
Commented on: 200328

Subbed:

Goblet & front squats with kettlebells:

10x16-20-28-40-48kg

Pistol squats with kettlebells with the given rep scheme:

8-12-16-20-20-20-20-20-20-20kg


43/1.78m/77kg

Comment URL copied!
Sam Meixell
March 29th, 2020 at 3:06 pm
Commented on: 200328

135-145-155-165-175-185-195-205-215

Comment URL copied!
Matthew Letarte
March 29th, 2020 at 2:17 pm
Commented on: 200328

Only 40# weight vest and 90# adjustable DBs


5 x 60/100/140/180

10 x 120


Couldn't Clean the 80# or 90# DB with the weight vest. Significantly harder than I anticipated, plenty of time to practice my DB movements though.


Compare to:


5 x 135/185

3 x 205/225/245

1 x 265/275/285/300

Comment URL copied!
Cory Elston
March 29th, 2020 at 2:52 am
Commented on: 200328

5x365, 3x385, 1x405

Comment URL copied!
Cory Elston
March 29th, 2020 at 2:52 am
Commented on: 200328

5x365, 3x385, 1x405

Comment URL copied!
Brandon Myers
March 29th, 2020 at 2:23 am
Commented on: 200328

200,210,235,240,245,255,260,260,255


this was hard on already sore legs

Comment URL copied!
Mike Scott
March 29th, 2020 at 2:11 am
Commented on: 200328

Me: 5x165, 185 3x205, 215, 225 1x250, 265, 280, 295, 300 (felt plenty strong but knees/hips super fatigued from recent hikes)

Lucas: 5x150, 160 3x175, 185, 195 1x235, 245, 255(f), 255, 260(PR!)

Comment URL copied!
Steven Odom
March 29th, 2020 at 1:39 am
Commented on: 200328

Sub’d cleans to front squats with a 5 second pause at bottom (lbs)


145-145-165-175-175-195-195-195-215(failed on receiving)


This was after a 8000m run with a 70-lb vest.

Comment URL copied!
Christian Simpson
March 29th, 2020 at 12:44 am
Commented on: 200328

Rx, 185#*5/210*5/220*3/230*3/235*3/

245*1/250*1/255*1/260*1


15# pr from 1/20/20!

Comment URL copied!
Chris Trejbal
March 29th, 2020 at 12:00 am
Commented on: 200328

Front squat*


95. 5

115.5

135 3

145 3

145 3

155 3

165 1

185 1

185 1

190 1


*From the new home gym. Need more plates for a higher back squat!


Turned today Into a leg day. Jump squats with kettlebell RDL's. Did some leg work with the mace and finished with core.

Comment URL copied!
Shaun Stapleton
March 28th, 2020 at 11:16 pm
Commented on: 200328

185-225-255-275-315-335-345-355

Comment URL copied!
Marco Zingaro
March 28th, 2020 at 9:30 pm
Commented on: 200328

Sorry.. how much rest between sets?

Comment URL copied!
Nicole Deaver
March 28th, 2020 at 9:26 pm
Commented on: 200328

SLIPS

5@ 95/115

3@ 135/145/155

1@ 175/185/200/205

Comment URL copied!
Charlie Pokorny
March 28th, 2020 at 9:09 pm
Commented on: 200328

For SLIPS accumulated 2 minutes of L-sit, 2 min of freestanding HS holds, and 8 minutes of planks and ring holds.

Did not want to go heavy with the calf strain.

Did some EMOM squat ladders with 135-lb barbell, one minute rest between ladders:

OHS: 5 reps in the round of 11

Thruster: 5 reps in the round of 10

Squat-clean: 5 reps in the round of 7

m/51/5'11"/200#

Comment URL copied!
Charles Meyers
March 28th, 2020 at 7:43 pm
Commented on: 200328

225x5,235x5,245x3,250x3,260x3,275x1,280x1,290x1,300x1

slips

ohsq duck walks

handstand holds

Comment URL copied!
Tripp Starling
March 28th, 2020 at 6:30 pm
Commented on: 200328

135-155-165-175-185-195-205(f)-205(f)-205

slips✅


jackie

35-45-55-55-65-75-85-95-100

Comment URL copied!
Dave DeCoste
March 28th, 2020 at 5:45 pm
Commented on: 200328

SLIPS ✅

225-235-245-255-260-265-270-265-265 lbs

M/42/5’8”/160

Comment URL copied!
Jim Rix
March 28th, 2020 at 5:39 pm
Commented on: 200328

185-195#

205-210-215

215-225-225-215


Essentially the same as 190821. Pretty happy with that after doing 5x10 back squats on Thursday and still sore.


56/5’9”/160#

Comment URL copied!
Daniel Robinson
March 28th, 2020 at 4:23 pm
Commented on: 200328

20 minutes of SLIPS

5 - 135, 155

3 - 185x3

1 - 205, 215, 235, 205

Comment URL copied!
Shane Azizi
March 28th, 2020 at 4:13 pm
Commented on: 200328

135, 135, 155, 165, 165, 170, 175, 180, 185 Rx

Comment URL copied!
Steve Day
March 28th, 2020 at 4:00 pm
Commented on: 200328

SLIPS ✔

Squat

175x5/5

185x3

210x3

235x5

245x1/1

Comment URL copied!
Stacey Thompkins
March 28th, 2020 at 3:43 pm
Commented on: 200328

M/45/6'2"/185#


14" Box Squats


5 - 185/190

3 - 200/210/220

1 - 230/235/240/245#

Comment URL copied!
Claire Fiddian-Green
March 28th, 2020 at 3:23 pm
Commented on: 200328

Completed “Helen” first, results posted there.

Rest 12 minutes.

Back Squats:

10@ 55#, 85. 7@ 105. 5@ 115, 125. 3@ 135, 135, 140. 1@ 145, 150, 155, 160, 165.

I finally got past my mental barrier of 155!

(edited)
Comment URL copied!
Stacey Thompkins
March 28th, 2020 at 3:45 pm

Nice break through!!!

Comment URL copied!
Eric O'Connor
March 28th, 2020 at 2:54 pm
Commented on: 200328

Today is a great day get some volume under heavy loads, especially since we are doing this workout following a rest day. If you did this workout back in August, attempt to beat your previous loads lifted. 

If you know a 1 rep max, a good starting point could be to have the first set start of 5 start at ~75-80% of a previous 1-rep max. If you do not know a 1 rep-max, a general rule, I will use, is to build to a weight that allows for only a few reps to be left in the tank on the first set. I will also attempt to have my athletes build-up in load over the course of each set.

I will not alter the rep scheme for most of my athletes. However, some of my newer athletes might not be skilled or strong enough to fully benefit from heavy singles. For these athletes, I may have them stay away from the heavy singles and keep all sets at 3 to 5 reps at sub-maximal loads. This can potentially be more beneficial and allow for more practice time with the movements.

During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.


LIMITED EQUIPMENT- Heavy days can be hard to recreate without weights. Consider: 1) Replicating the movement function (squatting), 2) Slowing the tempo, 3) Replicating the time domain of each effort….for example an effort today might take 30 seconds, so you can do a hard 30 second effort, then rest adequately, 4) Take this bilateral movement and change it to a single leg movement:

1) Light Dumbbells Available

10 sets of

20-30 seconds max reps dumbbell squat. This could even be a banded dumbbell squat, if bands are available. 

Rest 2:30 between efforts


Another option could be to perform

10 sets of 5 reps with a slow tempo. For example: 5 second negative phase, 5 second pause, and 5 second concentric phase….this can make light loads challenging. 


2) Backpack or Bag Options

10 Sets

20-30 seconds of Jumping squats holding the bag

Rest 2:30 between efforts


3) Unilateral Option

10 sets of 5/5 of a single leg squat...with or without load.


4) Abort the movement. This is less than ideal, because I like to prioritize replicating the movement function, but you can also prioritize recreating the heavy element instead of the movement….ideally similar musculature is being utilized. Consider:

10 sets

40 meter car push 

Comment URL copied!
Brendan Mullan
March 28th, 2020 at 8:50 am
Commented on: 200328

9 rounds of 5 reps

20, 40, 50, 60, 70, 80, 90, 100, 110 kg

👍

Comment URL copied!
QiHui Xing
March 28th, 2020 at 4:06 am
Commented on: 200328

174cm,76KG,29age.

115-125-135-140-145-150-155KG.-X-X.

https://youtu.be/F4JNLQq4_NE

(edited)
Comment URL copied!
Juan Acevedo
March 28th, 2020 at 1:18 am
Commented on: 200328

INTENDED STIMULUS

.

Heavy day! This is a fun day. Therea are two main ways to attack this. You can go for total volume or total load. In the first one, we want to find the heaviest single we can. That means all the previous sets are sub-maximal, and you are just building to that super heavy single. If you were scoring this, that big lift would be your score. If you are going for volume, we are going to lift heavy on every set, 5's and 3's included. If you were scoring, your score would be the sum of all lifts. They are not maximal lifts, but they are close. Both avenues are productive, and both will get that heavy stimulus that we want. If you aren't feeling super fresh go for that heavy single. If you are ready to work today, go for volume!

Whatever you do keep this in mind: how you move on your warm-up sets is how you move on your heavy sets. Don't wait for the bar to get heavy to work on your bracing and your mechanics. Focus on this from the first rep to the last. Also, focus only on the rep at hand: channel your zen, full attention.  For athletes struggling with form, remember this: loading a movement challenges and reinforces whatever motor pattern you are capable of, so loading crummy mechanics will challenge and reinforce them. If you need to develop your technique, that should be your focus today. The options below might help you!


COVID19 NOTE: The low (or high) levels of stress added because of the global situation are real. They have an impact on your performance. I have been seeing a marked decrease in performance these weeks from all my athletes --and I coach athletes all over. Be gentle with yourself and smart.



▶ OPTION 1 

For athletes with good movement patterns but not familiar with going super heavy.


Back squat 5-5-5-5-5-5-5-5-5 reps

Keep adding weight while your movement is solid. If at any point you feel a big deviation in mechanics, end your set, deload and move on the next one. 


▶ OPTION 2

A. Tabata of air squats to a target


B. 5 supersets

30 seconds bottom of the squat hold

30 seconds arch/superman hold

rest 1:00 between super sets


C. 5 supersets 

3 bottom-to-bottom squats 

3 super-slow squats

rest 1:00 between supersets


▶ SLIPS RINGS

3 sets

1:00 Rings Overhead Opener

10 Front Scale Leg Lifts

rest 1:00 between sets


then


3 sets

45 seconds Rings Gymnastics Plank

45 seconds RIngs Bottom of the Row Hold

rest 1:00 between sets


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Comment URL copied!
Bryan Rosen
March 28th, 2020 at 1:07 am
Commented on: 200328

For those at home:

Bodyweight WOD


4 rounds for quality:

20 Tempo air squats

(3-seconds down, 3-seconds up)

20 Reverse lunges

10 L leg Bulgarian split squats

10 R leg Bulgarian split squats

*Rest as needed between rounds



Dumbbell WOD


4 rounds for quality:

10 DB squats

10 DB front rack lunges

8 L leg Bulgarian split squats

8 R leg Bulgarian split squats

*Rest as needed between rounds


In collaboration with Juan Acevedo!

Comment URL copied!
Adrienne Kahrs
March 28th, 2020 at 10:57 pm

Love this!


I'm stealing this bodyweight version for our teleGRIT adaptive classes on Monday.


None of my standing athletes are ready for rear foot elevated, so we'll go with regular split squats there.


For the seated athletes, we'll do


4 rounds:

20 tempo db or band press

20 chair dips

10 R lateral raise

10 L lateral raise


Comment URL copied!
Bryan Rosen
March 28th, 2020 at 1:05 am
Commented on: 200328

Saturday 200328


GENERAL WARM-UP


2 rounds of:

250-m row

10 glute bridges

25-ft of Spiderman lunges

25-ft of 3 air squats + 1 broad jump

10 bird-dogs


2 rounds of:

Foam roll adductors 30-seconds per side

5 squat therapy reps


SPECIFIC WARM-UP


Back squat

5 tempo back squats (3s down, 1s up)

5 jumping back squats

5 back squats


Build-up


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.


SLIPS


Inversions

EMOM 10

1-2 handstand to somersault


Stretching

EMOM 10

25-50 feet PVC OHS Duck walk

Comment URL copied!
Chris Sinagoga
March 28th, 2020 at 12:36 am
Commented on: 200328

Champions Club Scaling Notes


RANT

The 5-3-1 rep scheme gives us a lot of flexibility to turn the workout in the direction we're feeling on that day. We want to get heavy lifts in either way but if you're not feeling it, then more emphasis might go into the 5's instead of shooting for a 1 rep max.


PURPOSE

Get a heavy day in with one of the most important heavy lifts.


NEW TO CROSSFIT SCALE

Scroll back to Helen and do that. Practice light back squats in your warmup.


TRAINING SCALE

As is


PRACTICE SCALE

5's or more on each set. More reps = more opportunity to feel what's good form and bad form. Light weight means the bad form won't hurt you.


UMBRIDGE SCALE

Katie Shakes, one of my members, showed me a meme where they compared the Coronavirus to Dolores Umbridge from Harry Potter. So we're calling this Umbridge. Anyway, Use the SLIPS as your workout. So mess around with like 5 rounds of max holds for each. Maybe throw in a 1:00 max reps air squat test too.


WARMUP

Knees to elbows

Hollow hold

Jump rope

SLIPS!


GENERAL FEAR LEVEL: 4

Comment URL copied!
Chris Sinagoga
March 28th, 2020 at 1:37 pm

Just thought about it, front squats might be a better option if you're either by yourself or concerned about being close to people. Easier to bail.

Comment URL copied!
Steven Thunander
March 28th, 2020 at 12:23 am
Commented on: 200328

Globo/Home Scale- If you only have dumbbells, kettlebells, a sandbag, or whatever spend 15-20 minutes working on pistols, or if you are proficient in pistols, do weighted dumbbell pistols in the schema for this wod, do all the reps on one leg, then alternate (per set). If you max out the dumbbell, do AMRAP sets. You can also do weighted lunges, or weighted bench/box/chair step ups (Make sure you are stepping up onto a sturdy object!). You can also cash out after the pistols with sets of dumbbell front squats as heavy as possible, doing 5 seconds down, 5 seconds in the hole, and 5 seconds up. If you are cleaning a barbell from the ground due to not having a rack do the same thing. if you max out the weight (Dumbbells, or your max clean) do AMRAP sets. Then do some lunges with the barbell. If you are restricted to bodyweight, spend 20 minutes working on pistols or progressions, if proficient do tempo pistols. Then spend 5-10 minutes doing lunges, step ups, jump squats, and other leggy stuff, and throw in some wall sits for good measure. If you are in a well equipped garage/basement/outdoor setup, or are lucky enough to have access to a standard commercial gym, affilate or Globo during this time you should be able to do this as rxed. Have spotters, spotting arms, or bumpers and a place to bail if going for a max.



SLIPS as RXed.

Comment URL copied!
Braden Willis
March 28th, 2020 at 1:32 am

What are SLIPS?

Comment URL copied!