CrossFit | 200427
Monday

200427

Workout of the Day

63

Practice SLIPS for 20 minutes

Push press 10-10-10-10-10 reps

If at home, modify with jugs or other heavy objects. Share your at-home modifications and loads in comments.

COVID-19 and the Elephant in the Room

2

"25-50% of those with type 2 diabetes can significantly improve glycaemic control, blood pressure and send their condition into remission from a variety of interventions including a low refined carbohydrate diet within weeks to months respectively. If this is not the time for Britain to reverse its epidemic of type 2 diabetes, which as a single condition has been the most costly to the NHS, then when is?"

Read the article COVID-19 and the Elephant in the Room

CrossFit Online Course: Kids

1

The CrossFit Kids Certificate Course, now available online, teaches participants how to pair fitness with fun — essential to setting a child on the path toward a lifetime of fitness. Affiliate owners, teachers, coaches, and parents all benefit from learning this unique, kid-friendly approach to teaching CrossFit.

Learn MoreCrossFit Online Course: Kids

Comments on 200427

67 Comments

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Tim McManemy
May 26th, 2021 at 2:36 am
Commented on: 200427

75-85-95-105*7-105*7

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Manchild Manchild
October 16th, 2020 at 4:42 pm
Commented on: 200427

E4MOM, dumbbells, and did SLIPS


70, 70, 80, 80, 90


(try all 90s next time)

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Matthew Aukstikalnes
July 15th, 2020 at 6:20 pm
Commented on: 200427

Dumbbells: 40s - 45s - 45s - 50s - 50s

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Clint Michael
May 31st, 2020 at 7:45 pm
Commented on: 200427

SLIPS first. Used pair of 50 pound

dumbbells for push press.

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Giuseppe Petrillo
May 20th, 2020 at 10:02 am
Commented on: 200427

47 kg

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Jeff Chalfant
May 18th, 2020 at 11:25 pm
Commented on: 200427

115-125-135-145-140 -no belt-Last 2 sets were pretty challenging. Paused before my last rep and it wasn’t fast to lock out. Not sure if 145x10 is a PR. Juan’s SLiPS as a warmup. Did V sit variation and full shoulder stands/ Vsit to shoulder stand back to v sit...Bryan’s specific warmups and 3x4-6 reps to build up...


179/41/69”

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Nate Gordon
May 14th, 2020 at 4:47 pm
Commented on: 200427

115-125-135-145-155

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Cy Azizi
May 14th, 2020 at 4:04 pm
Commented on: 200427

95,105,105,105,105

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Mike Scott
May 7th, 2020 at 2:20 am
Commented on: 200427

Lucas: 75, 85, 95, 105x9, 115x5

Renae: 65x5, 60, 65, 65, 65

Me: 95, 115, 135, 145x6, 145x6 (did heavy C&J two days ago)

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Colin Lamb
May 6th, 2020 at 7:57 pm
Commented on: 200427

115#-125-135-135-135

10-10-10-8-8

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Shawn Hakimi
May 6th, 2020 at 1:02 pm
Commented on: 200427

Rx'd


30# Dumbbells

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Blas Raventos
May 5th, 2020 at 4:06 pm
Commented on: 200427

Modificacion sin peso externo.


WOD


Max HSPU

5 min rest

Max HSPU

5 min rest

Max HSPU

5 min rest

Max HSPU

5 min rest

Max HSPU



General Warm up: 5 min

10 dislocamiento de hombros con bastón, 10 OHS, 10 bisagras, 15 samson stretch x pierna.


Tec: EMOM 20 min - 4 rounds

10-15 segundos Estiramiento Pike: https://www.youtube.com/watch?v=WSkPQ1lXfNk

descansá lo que sobra del minuto.

10-15 segundos L sit con dos sillas: https://www.youtube.com/watch?v=5yL9v36Z2W0

descansá lo que sobra del minuto.

10-15 segundos Vertical intentos sin pared: https://www.youtube.com/watch?v=H8mGAq91vuU

descansá lo que sobra del minuto.

10-15 segundos Plancha Asomada: https://www.youtube.com/watch?v=KMCZ6Pjg9_k

descansá lo que sobra del minuto.

10-15 segundos Escala frontal-posterior: https://www.youtube.com/watch?v=w_jo73FGrxg (1 pierna x round)

descansá lo que sobra del minuto.




Specific Warm up: 5 min Practica- 3 x HSPU negativas descansa 90 segundos, 3 veces https://www.youtube.com/watch?v=9Axl_1PEZ14


Workout of the day: 5 rounds x reps totales en cada round

MAX HSPU - rest 5 min


Son 5 esfuerzos máximos. La última rep debe ser forzada y muy difícil de completar. Si algún round llegás a fallar la última rep no pasa nada, pero no es el objetivo. Si podés ir justo antes de esa rep fallada mejor. Es importante descansar los 5 min como mínimo. Si no estás apurado por el tiempo, y necesitrás descansar un poco más hacelo. El objetivo es que cada round de HSPU sea un verdadero máximo esfuerzo, y para eso necesitamos el descanso completo.


Recovery cool down: Estiramiento hombros y tórax con manos elevadas https://www.youtube.com/watch?v=eW-NtP9yF8c

Repetí el pike stretch del segmento de tecnica de hoy.

Acumulá 3 min de estiramiento en cada uno.

La respiración para los estiramientos es, inhalar aguantar el aire adentro 10-15, exhalar y relajar los musculos target, y relajadamente continuar respirando 30-45 y repetir el ciclo hasta alcanzar el tiempo total objetivo del estiramiento.


Mi score: 26-25-20-19-19

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Byron Hills
May 3rd, 2020 at 6:25 pm
Commented on: 200427

95-105-115-125-135

all unbroken

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Jim McCary
May 2nd, 2020 at 10:24 pm
Commented on: 200427

4/30/20:


5 two minute intervals:

  • 10 push presses @ 95%
  • 20 sec hanging (rings) L, 20 sec handstand against wall, and 30 sec plank
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Scott Wiedmeyer
May 1st, 2020 at 10:20 pm
Commented on: 200427

33 / M / 5'9" / 137lbs


SLIPS completed


Dumbbells push presses

35-40-40-40(x7)-35

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Ralph Keeley
May 1st, 2020 at 2:19 am
Commented on: 200427

M/34/6'/175#


135/155/165/150/135#

Finished with :15 Tabata hollow body hold

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kevin robinson
April 30th, 2020 at 12:13 am
Commented on: 200427

125-130-135-140-150

Rx

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Patrick Costello
April 29th, 2020 at 11:46 pm
Commented on: 200427

95-115-135-135-135

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Morgan Greene
April 29th, 2020 at 10:19 pm
Commented on: 200427

5x110# (avg 3# improvement from last time)

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Alex Pham
April 29th, 2020 at 1:56 pm
Commented on: 200427

3 x 5 reps each arm

70# single arm dumbbell push press

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Jeffrey Howard
April 29th, 2020 at 3:07 am
Commented on: 200427

95#-95#-105#-95#-105#

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Js Smith
April 29th, 2020 at 2:49 am
Commented on: 200427

5 rounds of 10 reps push presses

35#/45/45/50/55

20 min stretching 

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Steve Weis
April 29th, 2020 at 12:38 am
Commented on: 200427

SLIPS

Push Press

10-10-10-10-10


In: 2 mile run


65-75-85-85-95


Out: 1/2 mile run w/20lb vest

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Giri Iyer
April 29th, 2020 at 12:17 am
Commented on: 200427

slips 20 mins

L tuck holds 30s 3 sets, wall walks and pike push-up, plank holds 4 sets of 50 s and stretches

push press - no rack to hold weights so had to clean each time.

95, 95, 115/135, 95, 115 lbs

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Justin Leigh
April 28th, 2020 at 11:19 pm
Commented on: 200427

95 x 10

105 x 10

115 x 10

125 x 10

135 x 10

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Chris James
April 28th, 2020 at 11:02 pm
Commented on: 200427

m/49/5'11/174


10x25lb dbs

10x30lb dbs

10x35lb dbs

10x40lb dbs

10x45lb dbs

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Kevin Miller
April 28th, 2020 at 8:22 pm
Commented on: 200427

35# DB for all reps

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Ruthie Lloyd
April 28th, 2020 at 4:23 pm
Commented on: 200427

F/49

55-65-65-70-70

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Emily Jenkins
April 28th, 2020 at 7:22 am
Commented on: CrossFit Online Course: Kids

I'm looking forward to taking the first online course this weekend! Thank you HQ.

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Brendan Mullan
April 28th, 2020 at 6:02 am
Commented on: 200427

10 reps x 20, 30, 40, 45, 50 kg

😅👍

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John Rossetti
April 28th, 2020 at 1:37 am
Commented on: 200427

55 YOM 5’6” 208


push Press


10 X65

10X80

10X95^

10X115^

10X125^

10X135^

5X 145

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Steven Odom
April 27th, 2020 at 11:53 pm
Commented on: 200427

Rx’ed

= 85-115-135-145-155

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Carol Marks
April 27th, 2020 at 10:17 pm
Commented on: 200427

Female/53


55/60/65/75/85


I should have started heavier.

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Shaun Stapleton
April 27th, 2020 at 10:10 pm
Commented on: 200427

135-135-135-140-145

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Tripp Starling
April 27th, 2020 at 10:10 pm
Commented on: 200427

95-95-95-95-95

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Steve Day
April 27th, 2020 at 9:58 pm
Commented on: 200427

SLIPS 20 min ✔

Push press

115/115/115/115/125 lbs

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Juan Martin Rosello Dal Molin
April 27th, 2020 at 9:52 pm
Commented on: 200427

Slips completed.


20kg x 10

23kg x 10

25kg x 10

27kg x 10

30jg x 10

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Daniel Robinson
April 27th, 2020 at 9:47 pm
Commented on: 200427

SLIPS complete

95# for each set

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Shane Azizi
April 27th, 2020 at 9:14 pm
Commented on: 200427

115, 125, 135, 145, 155 Rx

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Nicole Deaver
April 27th, 2020 at 7:49 pm
Commented on: 200427

Push Press

10@ 45#/55/65/75/85(6/4)

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Terra Cahill
April 27th, 2020 at 7:35 pm
Commented on: 200427

SLIPS: 35 minutes of difficult yoga that encompasses all of the requirements

Push-Press 10-10-10-10-10 with my jugs... I really wish I had weights!!

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Charlie Pokorny
April 27th, 2020 at 7:21 pm
Commented on: 200427

SLIPS: ring work and planks

135 - 150 - 160 - 170 - 180

m/52/5'11"/200#


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Grant Shymske
April 27th, 2020 at 6:47 pm
Commented on: The L-Sit to Shoulder Stand

Perfect quarantine goals! No excuse to not work on it.

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Grant Shymske
April 27th, 2020 at 6:46 pm
Commented on: COVID-19 and the Elephant in the Room

Love this, I wish it was a bigger part of the mainstream conversation.

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Chris Meldrum
April 27th, 2020 at 6:29 pm
Commented on: 200427

95x10

115x10

135x10

155x10

145x10


Did a lot of mobility in warm-up as well as the SLIPS, as I have not done much barbell overhead work since the surgery.  155 was doable; but shoulder feeling a little tender after, so moved down.


47m/5'10"/180

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Jon Dickens
April 27th, 2020 at 5:16 pm
Commented on: 200427

SLIPS - Can I get some explanation to the benefit of doing these, I feel like im going through the motions and I might have missed a post/ workout analysis somewhere along the line.

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Geoffroy Castelnau
April 27th, 2020 at 4:56 pm
Commented on: 200427

5 sets of 10 single dumbbell push presses each arm with a 15kg (33lbs) Db and 3 mins rest between sets

2x 10 mins EMOMs front & back scale as SLIPS beforehand

M / 41yo / 176cm / 70kg

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Matthew Letarte
April 27th, 2020 at 4:45 pm
Commented on: 200427

Slips

Strict DB Press #

10 x 40/50(5)/40/45/50(7)

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Sam Meixell
April 27th, 2020 at 4:38 pm
Commented on: 200427

75-85-95-100-85

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Stacey Thompkins
April 27th, 2020 at 2:59 pm
Commented on: 200427

M/45/6'2"/185#


Rx'd

105/110/115/120/125#

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Charles Meyers
April 27th, 2020 at 2:51 pm
Commented on: 200427

102.5x10

107.5x10

112.5x10

117.5x10

132.5x10

slips

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Jim Rix
April 27th, 2020 at 2:38 pm
Commented on: 200427

20 min SLIPS

Push Press 75-80-85-90-90#

(edited)
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Viktor Wachtler
April 27th, 2020 at 2:13 pm
Commented on: 200427

Kettlebell push presses

16kg (single)

20kg (double)

20kg (double)

24kg (double)

24kg (double)

43/1.78m/77kg

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Michael Arko
April 27th, 2020 at 2:10 pm
Commented on: 200427

Same standard as 10x shoulder presses: light bar with the goal to complete 10 reps nonstop, with no pause, all great form.

Picked up where I left off: 75-75-80-85-90 lbs


90 was broken to 6/4. Left shoulder is still acting up (started over the weekend). The press up is fine; but the return to rack is uncomfortable and I had to put the bar down to reset.

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Christian Simpson
April 27th, 2020 at 1:32 pm
Commented on: 200427

95#/105/115/120/120

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Randy Crooker
April 27th, 2020 at 1:19 pm
Commented on: 200427

SLIPS ✅

95-105-110-115-120

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Mike Andridge
April 27th, 2020 at 12:32 pm
Commented on: 200427

slips

push press

95/95/105/110

stopped at 4 sets---wrists were not having it.

m/50/175

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John Clarke
April 27th, 2020 at 11:36 am
Commented on: 200427

95-95-115-115 (7) - 95

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QiHui Xing
April 27th, 2020 at 10:52 am
Commented on: 200427

174cm/75kg/29age.

:40-50-60-70-80kg.

https://youtu.be/2oVbE-TJ1Ek

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Dale Trueman
April 27th, 2020 at 10:32 am
Commented on: 200427

115 x 10

120 x 10

135 x 10

145 x 10

155 x 10

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Iain Barbour
April 27th, 2020 at 7:48 am
Commented on: COVID-19 and the Elephant in the Room

COVID-19 and the Elephant in the Room - Link is broken.

(edited)
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Steven Thunander
April 27th, 2020 at 3:03 am
Commented on: 200427

Globo/home scale: Just like last time, use what is available. If using dumbbells or other objects, work up to the 10's, if you max out whats available to you do AMRAP sets. If you only have bodyweight today do kipping HSPU, scaling down as needed.



SLIPS per usual.

(edited)
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Juan Acevedo
April 27th, 2020 at 1:17 am
Commented on: 200427

▶ INTENDED STIMULUS

.

Application day! If you did not do 200423, start there. Today we apply what we learned that day. The advantage today is that because we can use the legs, today, we can grind those reps. This is still not the workout to shoot for a 10RM. It is still a stamina workout. However, it does have a much more marked scent of strength. Load it up and see where you can get. Now, keep in mind that good form in weightlifting has been developed to produce the most efficient way to apply force. As the reps go by, it will be harder and harder to maintain proper form. Your brain and your muscles will be tired. Yet, this will be precisely when you will need those proper mechanics the most. Make sure your dip is balanced and vertical, and your torso is solid. Today go out there and GRIND! 

For the SLIPS, if you have a project you have been working on, today is the day to attack it. If you don't have a project, today's post for the L-sit to shoulder stand is a hint and an option. This is a fun, high skill that is very achievable. The template below can help you get started and figure out where you are within this project. Give it a try!


▶ SLIPS

All done with 1:30 rest between sets


3 sets 

15-second Tuck Hold + 10 second V-sit/L-sit Hold


3 sets 

3-5 strict shoot throughs


3 sets 

5-10 seconds tuck shoulder* stand on p-bars (assist by tapping the floor with one foot as needed)


*go to full shoulder stand if possible. 



3 sets

3 tuck hold to tuck shoulder stand*


*go to L-sit to tuck shoulder stand or to V-sit to shoulder stand if possible. 



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

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David Swicegood
May 3rd, 2020 at 2:46 pm

Did a variation on the SLIPS and went with headstand pushups (scaled) for the push presses

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Alexandre Moliner
May 4th, 2020 at 3:23 pm

Absoluetly awesome work. Thank you!

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Bryan Rosen
April 27th, 2020 at 12:55 am
Commented on: 200427

Warm-up for 200427

GENERAL WARM-UP


AMRAP 5

20 jumping jacks

10 Elbow to instep

10 bootstrappers

10 Samson

10 PVC pass-throughs


SPECIFIC WARM-UP


Push press

“Dip therapy”

Feet about an inch from the wall.

Butt and back/shoulders against wall.

Accumulate 10-20 reps.


With an empty barbell, perform 5 reps of each step:

Shoulder press

Dip + hold

Dip + drive (slow)

Dip + drive (fast)

Push press


SLIPS

L-sit

EMOM 12 minutes

10-20-seconds of L- or tuck-sit


Inversions

EMOM 8 minutes

Odd: 8-10 cartwheels, leading with the left hand

Even: 8-10 cartwheels, leading with the right hand


AT HOME VERSION

5 sets of:

8 kipping handstand (or pike) push-ups

12 clapping push-ups 

24 scapular handstand (pike) push-ups

Rest 3 minutes between sets.

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Chris Sinagoga
April 27th, 2020 at 12:15 am
Commented on: 200427

Champions Club Scaling Notes


RANT

I am really a big fan of coaching max effort days of 10+ reps. You really get to see a lot of bad habits come out in the open, waiting to be addressed and fixed, that would would not always see in either a 3 rep max, or a workout with 10 reps of that exercise. Doing them, on the other hand, is no fun at all. But that is beside the point. For reference, I wouldn't usually do a max effort workout as someone's first CF workout because I think a couplet or triplet would give them a better taste of what CrossFit is. Max effort days are important, though. Even if I don't like them myself, I still force myself to do them.


MAIN DECISION

Do I want/have the capacity to do a max effort day


NEW TO CROSSFIT SCALE

AMRAP in 15 minutes of:

10 push presses

:30 plank hold


WHAT ABOUT THE MOVEMENTS

Pushing - overhead, skill (hips first), squatting mechanics, connection/closed circuit (ie. bar, not dumbbells), rhythm/sequence


WHAT ABOUT THE REPS

Like the strict press, 10+ is a number that really toes the line between stamina and strength


LEARN TO COOK

If you have lighter weight, you can either follow the max effort format with more reps per round (personally, I did one set of 18, a few sets of 14, etc.) or you could set something up like the New to CrossFit version. If you have the stuff, then use the SLIPS to practice components of the push press.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

As listed, just add reps if you are keeping the weight light.


GENERAL FEAR LEVEL: 4

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