CrossFit | 200401
Wednesday

200401

Workout of the Day

55

Practice SLIPS for 20 minutes.

Clean and jerk 3-3-3-3-3 reps

If at home, modify with dumbbells, jugs, or other heavy objects.

Post loads to comments. | Compare to 180311.

Hip Extension in the Med-Ball Clean

2
Science Course Slide 34, Observations & Measurements
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Comments on 200401

58 Comments

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Tim McManemy
May 26th, 2021 at 2:27 am
Commented on: 200401

Only completed 3 rounds: 95-115-135

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Benjamin Schill
September 18th, 2020 at 1:28 am
Commented on: 200401

M/42/6’3”/215

135-155-175-185-205(2) with all squat cleans. Missed 205 forward/toes. Back to work!


Appears I never did this one before... weird. First dedicated clean and jerks besides an odd 30 C&J at 135 (Grace) since 2018.

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Mike Andridge
September 14th, 2020 at 5:48 pm
Commented on: 200401

Made up yesterday's wod.

Will make this up on Tues AM

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Kury Akin
August 3rd, 2020 at 2:04 pm
Commented on: 200401

Acevedo's SLIPS for for 16 mins with 4 mins of hip and squat stretches.

C&J @ 55. 55. 55. 60. 60. 1RM is 75. Anymore today would have cost form.

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Manchild Manchild
July 5th, 2020 at 7:18 pm
Commented on: 200401

outside, 34# dbs, did PC&J ladder


7 rounds + 3 reps

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Giuseppe Petrillo
April 21st, 2020 at 10:54 am
Commented on: 200401

64 kg

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Cy Azizi
April 18th, 2020 at 2:45 pm
Commented on: 200401

115,125,135,145,155(x2, FJ)

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Jeffrey Howard
April 7th, 2020 at 11:55 pm
Commented on: 200401

135-145-155-165-175

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Tim Hambidge
April 7th, 2020 at 4:15 am
Commented on: 200401

95, 105, 115, 115, 115

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Ralph Keeley
April 7th, 2020 at 2:28 am
Commented on: 200401

M/34/6'/175#


185/200/210/220/225(2)


*Didn't attempt third rep at 225#

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Morgan Greene
April 6th, 2020 at 10:32 pm
Commented on: 200401

135-155-175-190-205x1

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Park Hyunwook
April 6th, 2020 at 10:01 am
Commented on: 200401

200406/86/48


145-165-165(2)-155-155

(edited)
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Evan Saber
April 5th, 2020 at 3:40 pm
Commented on: 200401

225

245

265

275

295 x 2... most certainly have 295 for a triple in the bank. Just been on a low carb diet and I’m definitely getting fitter but my body is still adapting and I felt super weak but strong at the same time 🤔

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Sam Meixell
April 4th, 2020 at 1:04 pm
Commented on: 200401

135-140-145-150-155

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Benjamin Schill
April 3rd, 2020 at 8:26 pm
Commented on: 200401

M/42/6’3”/215

135/155/175/185/175

gentle as I could... tender wrist


...then did the run/ring dips

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Jim McCary
April 3rd, 2020 at 6:06 am
Commented on: 200401

135, 145, 155, 170, 185 (F@rep2)


  • power clean and split jerks
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Tyler Hass
April 2nd, 2020 at 6:36 am
Commented on: Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids

Thanks for sharing this paper with us. It's an interesting one, as is your analysis of it. Your note at the end, about reducing intake of n6 is very straightforward and helpful.


My main education on this topic was the series of Zone books. Nice to see eicosanoids are still an area of active research. This article goes into further detail on what they are and how they function. The n3 derived resolvins and protectins, are relatively new to me. Dr. Sear’s has a new book out covering this topic called the Resolution Zone. I guess next will be the Protectin Zone?


One thing I learned from Sears is that you don’t want to go overboard with omega-3s. If you have too high a ratio, you get too much inflammation. If the ratio is too low, you don't have enough inflammation to mount an immune response. He points out the Greenland Eskimos, who had super low levels of inflammation and did not die of of heart disease, MS, T2D, but they would more readily die of infectious diseases. (Anti-Inflammation Zone p 39)


Just a random sidenote, but figure 2 in the paper seems off. The scale diagram seems to be showing a higher n-3 level (the scale is tipped that way), but the subsequent arrows and text indicate increased inflammation/disease prevalence. Probably just an accident.

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Byron Hills
April 2nd, 2020 at 2:04 am
Commented on: 200401

Did B. Rosen SLIPS and Warmup

120-130-140-150-160 ties 1 rep PR

Thanks B. Rosen and others for warmups and coaching!

(edited)
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John Rossetti
April 2nd, 2020 at 1:16 am
Commented on: 200401

55 YOM 5’6” 210


65X 3 Squat Clean and Jerk

95X 3 Squat Clean and Jerk

115X 3 Squat Clean and Jerk

125X 3 Squat Clean and Jerk

135 X 3 Clean And Jerk

145 X 3 Clean and Jerk

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Juan Carlos Alvarez
April 2nd, 2020 at 12:32 am
Commented on: 200401

Warm Up

65lbs 5 Reps

85lbs 5 Reps

95lbs 3 Reps

115lbs 3 Reps

135lbs 1 Reps


Working Sets

145lbs - 155lbs - 165lbs - 175lbs


Bad Form on the last set.

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Steven Odom
April 2nd, 2020 at 12:21 am
Commented on: 200401

Had to do controlled drops in my living room

135-155-165-175-185



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Christian Simpson
April 1st, 2020 at 11:55 pm
Commented on: 200401

Don't know how I misread...was doing sq cleans 95*5/115*5/135*5/145*4/150*1, then saw it was c&j!


So redid the workout but with 3 reps:

95#/115/135/140/145/150 (power cleans)

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Shane Azizi
April 1st, 2020 at 10:53 pm
Commented on: 200401

135, 140, 145, 150, 155 Rx

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Tripp Starling
April 1st, 2020 at 10:45 pm
Commented on: 200401

SLIPS✅

125-135-145-150-150 (quick singles)


Jackie

55-60-65-70-70

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Kimberly Wilson
April 1st, 2020 at 10:36 pm
Commented on: 200401

95-100-105-110-115

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Stacey Thompkins
April 1st, 2020 at 9:36 pm
Commented on: 200401

M/45/6'2"/185#


Squat clean and jerks

135/145/155/165/175#(2)...same as last time got the last clean missed the jerk

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Claire Fiddian-Green
April 1st, 2020 at 9:31 pm
Commented on: 200401

Squats cleans + split jerks

3@ 95#, 100, 105, 110, 115

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Shaun Stapleton
April 1st, 2020 at 9:14 pm
Commented on: 200401

210-215-225-230-235 (90%)

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Jade Teasdale
April 1st, 2020 at 8:54 pm
Commented on: 200401

75-85-95-105-115#s

SLIPS shortened b/c I also did GOWOD & Nile Wilson’s 4 Week Shred Program.

FREE for the next month @ BodyBible.Life! Gymnastics that can be done in your living room with no equipment. Nile is an Olympic UK 🇬🇧 gymnast!

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Brendan Mullan
April 1st, 2020 at 8:32 pm
Commented on: 200401

SLIPS for 10 min

C&J x kg

3 x 20

3 x 30

3 x 40

3 x 50

3 x 60

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Nicole Deaver
April 1st, 2020 at 8:07 pm
Commented on: 200401

Clean & Jerks

3@ 75/85/95/100/105



Compare to:

3 @ 65/75/85/90/95(old 1RM PR)/ 1-100#(New 5# PR)

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Jade Teasdale
April 1st, 2020 at 8:55 pm

🔥🤙🏽👊🏽💪🏽 Nice PR!

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Charlie Pokorny
April 1st, 2020 at 7:10 pm
Commented on: 200401

For SLIPS did flows courtesy of Juan

C&J triples: 185-195-205-215-225 (PR I think)

m/51/5'11"/200#

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Coastie Nick
April 1st, 2020 at 6:55 pm
Commented on: 200401

135-155-175-180-185(f: completed 2 reps)

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Jose Gonzalez
April 1st, 2020 at 6:36 pm
Commented on: 200401

22.5 - 30 - 40 - 45 - 50 (dumbbells)

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Jacob Cram
April 1st, 2020 at 6:29 pm
Commented on: 200401

135.155.165.175.175.

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Ruthie Lloyd
April 1st, 2020 at 6:22 pm
Commented on: 200401

75-85-90-95-100

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Ruthie Lloyd
April 1st, 2020 at 6:20 pm
Commented on: 200401

C&J with pwr cleans

75-85-90-95-100

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Michael Arko
April 1st, 2020 at 5:24 pm
Commented on: 200401

Not feeling a lot of strength today. (No I am not sick, just a bit flat.) After SLIPS, subbed this:


AMRAP, 12 minutes

12 deadlifts

9 hang squat cleans

6 push jerks

75lbs barbell


Completed 5 rounds + 12 DL + 1 HSC (148 total reps)

not very good - but SLIPS actually were quite good today compared to last time

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Dave DeCoste
April 1st, 2020 at 5:24 pm
Commented on: 200401

SLIPS ✅


135-155-165-175-175 lbs

M/42/5’8”/160

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Severine Brunner
April 1st, 2020 at 5:23 pm
Commented on: 200401

F/41/60


Slips 20 min


20/30/30/30/30

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Steve Day
April 1st, 2020 at 3:59 pm
Commented on: 200401

SLIPS - check


Squat Clean & Jerk (5x3)

110/130/140/150/160

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Michael Stefanski
April 1st, 2020 at 3:50 pm
Commented on: 200401

95, 105, 115, 135, 140

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Charles Meyers
April 1st, 2020 at 3:20 pm
Commented on: 200401

102.5x3

122.5x3

137.5x3

152.5x3

172.x3

all drop sets,10 seconds x5 on ring l sits

l blank 40 Sec. X5

r blank 40 dec.x5

(edited)
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Jim Rix
April 1st, 2020 at 3:00 pm
Commented on: 200401

10 min SLPs

105(5)-110(4)-115-120-125#

All squat cleans and push jerks, controlled to the ground and done as touch and go’s.

(edited)
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Brandon Myers
April 1st, 2020 at 2:22 pm
Commented on: 200401

95lbs, 115, 130, 140 (failed on 3rd rep of set), 135

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Matthew Letarte
April 1st, 2020 at 1:44 pm
Commented on: 200401

Dumbbell C&J (Full Squat Clean)

100/100/120/120/120


Not a movement I have a lot of practice with so kept the weight manageable to practice technique.

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John Clarke
April 1st, 2020 at 1:12 pm
Commented on: 200401

115-115-125-125-135

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Kury Akin
April 1st, 2020 at 1:10 pm
Commented on: 200401

Miles behind having just completed 191216 but wanted to say a huge THANK YOU to everyone that contributes the scales, options and, warm ups. It really is much appreciated. Stay strong!!

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Mike Andridge
April 1st, 2020 at 12:37 pm
Commented on: 200401

Scaled to

SLPS--forgot the inversion.

pwr clns/split jerks

reps as rx

130/140/150/150/150--all drops from the top, then a quick reset. Not good at cycling the bar.

having left hip flexor/low back pain when squatting--not sure what's going on.

m/50/175

compare to was

squat cleans up to 140, so not really a good comparison

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Grant Shymske
April 1st, 2020 at 12:05 pm
Commented on: Hip Extension in the Med-Ball Clean

Fast and extremely effective. Love watching the red shirts work. Thank you for setting the example for others to follow.

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Viktor Wachtler
April 1st, 2020 at 11:37 am
Commented on: 200401

SLIPS

then

5 rounds of 2-3-5 double 24kg kettlebell clean & jerks ladder

App. 15 minutes.

43/1.78m/77kg

https://www.instagram.com/p/B-bioirnbG4/?utm_source=ig_web_button_share_sheet

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QiHui Xing
April 1st, 2020 at 4:09 am
Commented on: 200401

174cm/76kg/29age.

:70-80-90-100-105kg.

https://youtu.be/nUmOsBMaGbA

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Juan Acevedo
April 1st, 2020 at 2:02 am
Commented on: 200401

▶ INTENDED STIMULUS

.

SLIPS

In gymnastics, there is a value in putting different skills and shapes together. There is a valuable stimulus in those transfers. Today let's practice. Create a little flow between all the components of SLIPS, and finish with a mini-routine. It does not have to be complicated. It just has to challenge your movement and control a little. Check our options below.


CLEAN AND JERK

Heavy day! Oly day! Today let's have some fun. Go as heavy as you can while mechanics allow you. Triples on Olympic lifts are different than in power lifts. They are more taxing and will not allow you to grind them as a deadlift would. That means if you are using percentages to build, you should not aim for the low nineties, but the upper eighties. Take one rep at a time. No need to cycle this. Focus on your set up position, brace good and lift.

Now, the Clean and Jerk is a very technical lift, however, it is also very forgiving with sloppy technique. That means it is going to be on you to keep your standards high! Remind yourself, the better your technique is today, the more you will be able to lift tomorrow. And in Olympic Weightlifting, longevity is one precious reward. For athletes who struggle with technique in either the clean or the jerk, consider working on the lifts separately starting with the trickier of the two. Athletes new to the clean and jerk should work on progressions to learn them. Experienced athletes can use progressions as sets to develop technique.



▶ Progressions for Clean

5 sets

5 Cleans in Full Extension


4 Sets

2 High Hang Cleans(Dip Clean) + 1 Hang Clean from midthigh + 1 hang clean from knee


3 Sets

2 Slow clean + 1 Clean 


All cleans are squat


▶ Progressions for Split Jerk

5 sets

Press Behind the Neck in Split Position


4 Sets

2 Jerk Drives + 2 Tall Jerks


3 Sets

2 Split Jerks Behind the Neck + 1 Split Jerk 


SLIPS FLOW

Our full flow is:

▶ 5-second front scale

▶ Transition from front scale to back scale

▶ 5-second back scale

▶ Back scale to handstand

▶ Slow descent

▶ 10-second gymnastics plank hold


Start by working on each part


2 sets 

10/10 Front Scale Lifts


2 sets 

10/10 Back Scale Lifts


2 sets 

5/5 Back Scale to Handstand


2 sets (OPTIONAL)

3/3 Back Scale to Handstand slow descent 


3 sets per side

Full Flow



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

(edited)
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Chris Sinagoga
April 1st, 2020 at 1:58 am
Commented on: 200401

Champions Club Scaling Notes


RANT

Nothing off the top of my head to rant about.


PURPOSE

Add in a little fatigue - both with SLIPS and number of reps - to a heavy day.


NEW TO CROSSFIT SCALE

Complete as many rounds in 20 minutes of:

10 hang cleans

20 lunges

:30 handstand


TRAINING SCALE

As is


PRACTICE SCALE

More reps at each set, and disregard the number of sets. Also make sure you feel the bar release from your hands on both the clean and the split jerk.


INJURY SCALE

Pick 2 SLIPS and go at them for 20 minutes each.


WARMUP

Box jump

Squat

Hollow hold

Kip

Jump rope

Jumping lunge


GENERAL FEAR LEVEL: 3

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Matt Spencer
April 1st, 2020 at 1:09 am
Commented on: Hip Extension in the Med-Ball Clean

“find the squeeze” - beautiful

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Bryan Rosen
April 1st, 2020 at 1:04 am
Commented on: 200401

GENERAL WARM-UP


2 rounds for 30-seconds of:

Spiderman lunges

Push-up to downward dog

Wall-ball shots (with a light medicine ball)


SPECIFIC WARM-UP


Clean and jerk


Perform 5 reps of each step of the progression with an empty barbell:

Hang clean deadlift + shrug

Hang muscle cleans

Hang power clean + front squat

Deadlift shrug + clean

Push press

Push jerk

Clean + split jerk


Build-up


Build up to starting working weight by performing 4 sets:


Sets 1 & 2: 5 clean and jerks at approx. 50% and 60%

Sets 3 & 4: 3 clean and jerks at approx. 70% and 75%

> All sets should be approx. over 80% of 1RM clean and jerk


SLIPS


L-sit

EMOM 10 minutes

10-20 seconds L-sit hold on rings


Plank

EMOM 9 minutes

1. L side plank for 40-seconds

2. R side plank for 40-seconds

3. Rest

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Steven Thunander
April 1st, 2020 at 12:22 am
Commented on: 200401

Globo/home Scale: If you have elements to do this, than go at it. If you max your available equipment, do AMRAP sets. Now, if you can't load much weight or only have bodyweight available then you are still in luck. Spend 10-15 minutes working clean and jerk technique with a PVC pipe or broomstick, breaking down the elements then putting it all together with perfection. You can build then with your available weights/implements if you have them. Then, for strength, do some "Knee Jumps" (https://www.youtube.com/watch?v=2-JtmqJUnL8 wfs), explosive jump squats, and kipping Handstand Pushups (or progressions) (probably 3-5 sets of 3 reps each, superset). SLIPS as Rxed.

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