CrossFit | 200512
Tuesday

200512

Workout of the Day

64

Practice SLIPS for 20 minutes

Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps

Alternate arms each set.

Post loads to comments.

Comments on 200512

73 Comments

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Tim McManemy
June 26th, 2021 at 11:10 am
Commented on: 200512

15-15-15-15-35-35-35-35-35-35

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Hershel Praeger
February 18th, 2021 at 4:03 am
Commented on: L-Sit Drills

awesome video..very helpful👍

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Charles Meyers
January 31st, 2021 at 5:31 pm
Commented on: L-Sit Drills

awesome great help!

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Manchild Manchild
November 3rd, 2020 at 12:45 am
Commented on: 200512

E2MOM


10x60


(tough, but can try 65# next time)

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Kury Akin
September 15th, 2020 at 2:37 pm
Commented on: 200512

SLIPS by Acevedo for 20

20.20.20.25.25kg (backpack). I think the backpack rests a little on my shoulder but no dbs big enough. The windmills and body rotation were a revelation for me. Defo my biggest SAOHS

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Jeff Chalfant
June 2nd, 2020 at 9:00 pm
Commented on: 200512

45-50-55-60-65-70-75 (3 reps each arm, 1m rest between arms) with a barbell, lifting shoes, ass to grass. Right arm easier.


Juan’s SLiPS as a warmup. (3 neg. pike to hs)


184/41/69”

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Cy Azizi
June 1st, 2020 at 2:51 pm
Commented on: 200512

25(l),25(r),35(l),35(r),45(l),45(r),55(l),55(r),60(l),60(r)

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Luis Beza
May 27th, 2020 at 8:16 am
Commented on: 200512

SLIPS 20´

2 Rounds

All movements


Single arm DB OHS

3/3 @15kg

3/3 @15kg

3/3 @17.5kg

3/3 @17.5kg

3/3 @17.5kg

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Shawn Hakimi
May 22nd, 2020 at 12:28 pm
Commented on: 200512

SLIPS completed.


Rx'd; all sets with a 30# dumbbell.

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Az Native
May 20th, 2020 at 8:19 pm
Commented on: L-Sit Drills

My nemesis

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Matthew Aukstikalnes
May 20th, 2020 at 12:45 am
Commented on: 200512

right arm then left at: 55-65-75-90-105 pounds. L-arm was wiggly at the last 2 weights, but video says my depth was good :)

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Natalia Shukun
May 19th, 2020 at 4:30 pm
Commented on: L-Sit Drills

Great progressions! The last one is hard. I used yoga blocks to support myself, it's a bit easier for the wrists.

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Roger Lee
May 19th, 2020 at 2:22 pm
Commented on: 200512

https://youtu.be/DjFYKzIlZJc

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Giri Iyer
May 16th, 2020 at 10:58 pm
Commented on: 200512

Slips 20min per Bryan’s note

OHS

40-44-50-54-60#s

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Clay Markle
May 15th, 2020 at 1:23 pm
Commented on: 200512

M/37/169/5'9"


MOD Barbell overhead squats #65

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Steve Weis
May 15th, 2020 at 2:19 am
Commented on: 200512

SLIPS - 20 minutes


Single arm Overhead Squats

20-20-25-25-25-30-30

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Josh Nelson
May 14th, 2020 at 5:53 pm
Commented on: The Complexities and Confusions of Medical Science

Agreed Grant. This is fascinating and will need to read in full.

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Mike Scott
May 14th, 2020 at 5:32 pm
Commented on: 200512

Lucas: 35, 37.5, 40, 42.5, 50

Me: 55, 62.5, 72.5, 75.5, 77.5

(We both tended to go a little too far forward with our knees in the squat)

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Il Xlll
May 14th, 2020 at 3:34 am
Commented on: 200512

@kg,

25 - 30 - 30 -30 - 30 - 30 - 30 - 40 - 40 - 40

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Scott Wiedmeyer
May 14th, 2020 at 12:09 am
Commented on: 200512

33 / M / 5'9" / 137lbs


SLIPS completed


Left arm 20-25-30(x1)-25-30

Right arm 20-25-30-25-30

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Myles Lance
May 13th, 2020 at 11:27 pm
Commented on: 200512

1.5 pood kettlebell

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John Rossetti
May 13th, 2020 at 9:05 pm
Commented on: 200512

55 YOM 5’6” 209


scaled 35 lb DB is the heaviest DB that I have so I did Single Arm DB Squats 35lbsX3 reps EMOM for 30 min (alternating arms each set)

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Derek Frome
May 13th, 2020 at 4:55 pm
Commented on: 200512

50 cal bike warmup

Hip mobility


20 Min SLIPS: Practice L-sit drills and 30 sec. handstand holds


Single arm overhead squat


3-3-3-3-3-3-3-3-3-3


25-30-30-35-35-35-40-40-45-50

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Adrienne Kahrs
May 13th, 2020 at 4:01 pm
Commented on: 200512

My first 4 sets were playing around with whatever I could find in the backyard, then I moved on to a barbell for 15-35-45#.


Loved the warm-up and the SLIPS suggestions from Bryan. I was STILL sore from Saturday and air squats were a struggle earlier in the day. By the time I was halfway through that warm-up, things were feeling good and moving well.

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Adrienne Kahrs
May 13th, 2020 at 4:05 pm

GRIT Adaptive teleclasses will do this on Monday.


Because of my athletes' injuries and equipment available at home, we'll mix this up for some tempo work with a focus on finding their best positions through their best range of motion.


Standing - tempo squats (one person might work overhead squats with a pvc or band)

Seated - behind the neck snatch grip presses (pvc or band)


For the SLIPS, we'll start with the 10 min EMOM of back scales / side leans, and we'll hit those stretches at the end of the hour.

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Melis Simge Tunca
May 13th, 2020 at 7:40 am
Commented on: L-Sit Drills

It can be tried.

Excellent!

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Geoffroy Castelnau
May 13th, 2020 at 7:38 am
Commented on: 200512

5 sets of 3 reps each arm of single DB OHS

In kg per set : 10/11/12/13/14

SLIPS done as of Juan's recommendations

M / 41yo / 176cm / 70kg

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Faye Knowles
May 13th, 2020 at 2:54 am
Commented on: 200512

Started with 12 lb dB-> 15 lb end with 36 kb (heaviest I have )

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Steven Thunander
May 13th, 2020 at 12:25 am
Commented on: 200512

Globo/home scale: As is today. Scale to milk jug single arm OHS, or soup can single arm OHS if this is all mobility allows. Bodyweight sub is pistol work (work to pistol jumps or pistol burpees, or progressions/scales of pistols if you are not quite there yet) and extra time on SLIPS, specifically ones that require total body control like Handstand holds. SLIPS as RXed.

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Michael Bishop
May 12th, 2020 at 11:55 pm
Commented on: 200512

Started at 35# x 3


Worked up to 1.5 poods x 5


each arm

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Gang Zhou
May 12th, 2020 at 11:50 pm
Commented on: 200512

M/32/175cm/92kg

Dumbbell

15-17.5-20-22.5-25-27.5-30-32.5-35-40Kg

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Tripp Starling
May 12th, 2020 at 11:27 pm
Commented on: 200512

SLIPS

53# kettlebell for all sets of OHS

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Jeffrey Howard
May 12th, 2020 at 11:11 pm
Commented on: 200512

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


Overhead Squat Mobility + Some reps from the new L-sit video + Practice from the Planche Progression video + Practice from the Handstand Descent Video


Then, 10x3 Single arm Overhead Squats with a dumbbell on each side of:

25lb-30lb-35lb-40lb-40lb-50lb-50lb-50lb-50lb-50lb

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Christian Simpson
May 12th, 2020 at 10:07 pm
Commented on: 200512

Only have DBs in odd # and KB in even #...so,


20/20, 25/25, 30/30, 35/35, 40/40

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Shane Azizi
May 12th, 2020 at 9:09 pm
Commented on: 200512

25, 25, 35, 35, 45, 45, 55, 55, 65, 65 Rx

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Morgan Greene
May 12th, 2020 at 8:39 pm
Commented on: 200512

focus on form and mobility. hold steel plate in hand


10-10-25-25-30-30-35-35-35-35

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Steve Day
May 12th, 2020 at 8:38 pm
Commented on: 200512

SLIPS - 20 min

Single-arm overhead squat

55, 55 lb DB (heaviest I have)

w/an EZ curl bar & plates

62, 62, 67, 67, 77, 77, 87, 87 lbs

Balancing the bar became the issue on the last set

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Mattis James
May 12th, 2020 at 8:33 pm
Commented on: 200512

This was fun. I used some 1980s era old school pig iron loadable dumbbells and prayed the end caps wouldn't give out.


50 x 3/3

57.5 x 3/3

62.5 x 3/3

72.5 x 3/3 (should have only gone up by 5... not 10)

62.5 x 3/3


HSPU Practice, 15 scaled with a 25lb bumper, 30 scaled with 45 lb bumper.


Core Circuit 20 x GHD SU, 25 x ABMAT SU, 3-way Planks, 15 x Med Ball V-Up ----- (3 Rounds Total)

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Charlie Pokorny
May 12th, 2020 at 7:39 pm
Commented on: 200512

Dumbbell:

80 - 80 - 90 - 90 - 100 - 100 - 105(2+f) - 105(2+f) - 105 - 105

Interesting!

m/52/5'11"/200#

(edited)
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Mattis James
May 12th, 2020 at 8:34 pm

Are you DB snatching a #105? I had a hard time getting the weight in the air and holding it.

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Charlie Pokorny
May 12th, 2020 at 8:57 pm

Yeah - getting it overhead was a factor! I did a clean and jerk with assistance from the free hand on the clean and the drive for the jerk.

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Matthew Aukstikalnes
May 20th, 2020 at 12:44 am

nice work Charlie, I did 2 arm "swings" from the hang to get mine overhead,

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Terra Cahill
May 12th, 2020 at 7:23 pm
Commented on: 200512

30 minutes of intense yoga to cover the 20 minutes of SLIPS


3-3-3-3-3-3-3-3-3-3 with water jugs... I can't weight until I can go back to a gym!!!


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Michael Garweg
May 12th, 2020 at 7:19 pm
Commented on: 200512

3 x 800 meters sprints before SLIPS


single-arm OHS (weight in kg): 6 - 7 - 8 - 10 - 12


first time single-arm overhead squat in my lifetime at age 49

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Jade Teasdale
May 12th, 2020 at 6:18 pm
Commented on: 200512

Didn’t have time for SLIPS.

5x3 each arm of single arm OHSQ w/25#s & elev. heels. Then, 5 min. AMRAP of DB snatches (127 reps.) Quick break & then, AGAIN BUT FASTER...tried to beat the previous score (149 reps.) Pretty Fun! Nice little warm-up!

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Cor Oz
May 12th, 2020 at 6:02 pm
Commented on: 200512

PRIORITY: As heavy as possible with good form


SUBSTITUTIONS:

KB in Lbs.


S: Full ROM, front and back

L: Knee tuck holds on dip bar and PU bar 3x20s (increase this)

I: Kick ups, free standing practice, wall hold

P: Forward chest taps x20, side stars, back

S: Lung couch, hurdler


RESULTS:

R: 20

L: 20

R: 35

L: 35

R: 44

L: 44

R: 53

L: 53

R: 65

L: 65

Can go higher if I had heavier weights

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Charles Meyers
May 12th, 2020 at 5:31 pm
Commented on: 200512

5,5,15,15,20,20,25,25,35,35

slipd

(edited)
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Scott MacArthur
May 12th, 2020 at 4:27 pm
Commented on: 200512

Did one arm thrusters.

50,60,70,70,70. Failed on the first rep attempt at 70, regrouped and went again. Failed halfway on last rep on left arm. Tougher than I thought.

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Denise Thomas
May 12th, 2020 at 4:13 pm
Commented on: L-Sit Drills

Wow - the last exercise is so hard! Love this stuff. Thank you @CrossFit #IHaveSomeWorkToDoHere Lol!

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Steven Odom
May 12th, 2020 at 3:49 pm
Commented on: 200512

Rx’ed

60-60-70-70-80-80-90-90-100-100 (lbs)


Used loadable dumbbell with regular bumper plates.

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Grant Shymske
May 12th, 2020 at 3:35 pm
Commented on: The Complexities and Confusions of Medical Science

Will have to add this book to the reading list, thank you!

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Alexey Logachev
May 12th, 2020 at 2:51 pm
Commented on: 200512

18 - 18 - 20.5 - 20.5 - 23 - 23 - 25.5 - 25.5 - 28 - 28 kilograms (61.7 lbs last two sets)

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Nicole Deaver
May 12th, 2020 at 2:32 pm
Commented on: 200512

Single Arm OHS

3 reps each (right/left)

20-20-25-25-30-30-35-35-35-35-35-35#

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Jim Rix
May 12th, 2020 at 2:10 pm
Commented on: 200512

5 rep sets

2-4-5-7.5-10-15-10-15#

i clearly don’t have...something in this exercise. Mostly shoulder stability, I suspect.

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Jade Teasdale
May 12th, 2020 at 10:27 pm

I need better ankles & thoracic spine mobility! 😝

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Roberto Hernandez
May 12th, 2020 at 2:08 pm
Commented on: 200512

SLIPS were a great way to warm up today.

25-25-25-25-25-25-25-25-25-25 kept weight consistent to focus on proper technique.

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Michael Arko
May 12th, 2020 at 1:42 pm
Commented on: 200512

Each weight 3x per arm

23-26-28-31-33-336-38-41 lbs


Tried to aim for max weight with good technique. Maybe could have gone up one more round.

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Randy Crooker
May 12th, 2020 at 1:34 pm
Commented on: 200512

SLIPS ✅

35-35-40-40-40-40-45-45-45-45lbs

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Matthew Letarte
May 12th, 2020 at 12:59 pm
Commented on: 200512

HS and Scales for SLIPS

6 x 6 OH DB Squat (3 each arm)

30/40/50/60/70/80

80#s was sketchy, left arm is significantly more stable than right in OH squat position (despite being right handed)

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Stoffel du Toit
May 12th, 2020 at 11:28 am
Commented on: 200512

15kg DB heaviest I have. Struggled with right shoulder, previous injury.

31/1.78/73kg

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Jobst Olschewski
May 12th, 2020 at 11:09 am
Commented on: 200512

30/30/30/40/40kg BB One-arm OHS

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John Clarke
May 12th, 2020 at 10:56 am
Commented on: 200512

Single arm front squats. 24kg KB.

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Grant Shymske
May 12th, 2020 at 10:47 am
Commented on: L-Sit Drills

Much needed! Great progressions.

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Daniel Robinson
May 12th, 2020 at 10:42 am
Commented on: 200512

Warm-Up:

1 mile run


Single-arm OHS:

35# dumbbells for all


SLIPs - 20 minutes of:

12 jumping lunges

30-second handstand hold

30-second hollow hold

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QiHui Xing
May 12th, 2020 at 10:32 am
Commented on: 200512

:10-12.5-15-16-17.5-20-22.5-24-28-32kg.

https://youtu.be/k6ojrLknUhY

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Mike Andridge
May 12th, 2020 at 10:25 am
Commented on: 200512

SLIPS

sgl arm ohs 3 rt/3 lft

35# kb

35# kb

50# db (just barely)

50# db (Iffy)

35# kb

m/50/175

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Viktor Wachtler
May 12th, 2020 at 9:14 am
Commented on: 200512

Kettlebells

16-16-20-20-24-24-28(20+8kg bell)-28-32(24+8kg bell)-32kg

43/1.78m/77kg

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Juan Acevedo
May 12th, 2020 at 1:03 am
Commented on: 200512

▶ INTENDED STIMULUS

Nice! The overhead squat is such a beautiful movement. The single-arm version is even better. This is a mobility workout for sure. Keep in mind one thing: mobility is what you want in life. If what you want is to be ready for the unknown and the unknowable, movement restriction goes against you. Good mobility is freedom and autonomy of movement, that is where you want to be headed, in your fitness journey. Now, don't make the mistake of confusing mobility with flexibility. Flexibility is great, it is the ability to achieve ranges of motion. You want that. However, mobility is more. It is the ability to control ranges of motion. Mobility is the conjunction of strength, balance, and flexibility. Appreciating that will also make you understand the fact that flexibility without balance or strength is as incomplete as strength without a range of motion and equilibrium. The single-arm overhead squat is an excellent expression of all of the above. Today when you approach this workout to figure out where you are lacking. Is it balance, flexibility, or strength? Treat this strength session as you would any other one. Only add load if the mechanics are solid. And also, while the mechanics are solid and you are feeling it, load it up. Athletes developing technique can use our option below to warm-up and dial-in their form. FOCUS!


▶ OPTION FOR SLIPS

FLOOR SLIPS

With a running clock, perform: 


EMOM for 20

Minute 1: 5 L-sit/Tuck Pulses

Minute 2: 5/5 Spiderman Push-ups

Minute 3: 5 Pike-ups

Minute 4: 2-4 Negative Pike Push-up to Headstand



▶ OPTION FOR OHS

Thoracic Extension Mobilization


then


3 SuperSets

5/5 windmills

5/5 single-arm press in the bottom of the squat position

rest 1:00 between sets


then


3 SuperSets

30-second bottom of the squat hold with right arm extended overhead

30-second bottom of the squat hold with left arm extended overhead

rest 1:00 between sets

NOTE: Look and rotate your torso towards the raised arm. 


then, 


Take 10 minutes to work to the most beautiful single-arm overhead squat of your life.


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

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Chris Sinagoga
May 12th, 2020 at 12:57 am
Commented on: 200512

Champions Club Scaling Notes


RANT

The Shaq gif I linked originally wasn't working for some reason. Either way, "yeah right!" is the first thing that came to mind when I saw this. I am not strong, flexible, or disciplined enough to make max effort 1-arm OHS a good workout. But the value here comes from squatting while not being evenly loaded. Use your imagination to find a variation that works for you.


MAIN DECISION

Do I want to emasculate myself doing 2.5 lb. plate one-arm OHS, or do I want to preserve the heavy unilateral loading stimulus


NEW TO CROSSFIT SCALE

Scroll back and hit a previous workout, practice SLIPS and overhead squats during the warmup


WHAT ABOUT THE MOVEMENT

Single-arm OHS - squatting, overhead, unilateral loading, external load


WHAT ABOUT THE REPS

3 reps means the weight should be heavy, 10 sets means 1) they want to even up the reps each side and 2) the volume/load wouldn't be quite enough as like a regular OHS with a bar, meaning you should be able to recover better and do more sets.


LEARN TO COOK

Pick a one-arm squatting variation (one-arm front squat, overhead lunge, etc.) and one SLIP and mush them together for an AMRAP


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

AMRAP in 15 minutes of:

6 one-arm dumbbell front squats each side

:30 L-sit


GENERAL FEAR LEVEL: 2

(edited)
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Bryan Rosen
May 12th, 2020 at 12:36 am
Commented on: 200512

Warmup for 200512:

GENERAL WARM-UP


2 rounds of:

20 Spiderman lunges

10 lunges with PVC pass-through

25-ft single-arm overhead carry, per arm

10 air squats

20 banded pull-aparts


SPECIFIC WARM-UP


Single-arm overhead squat

Use a light dumbbell, kettlebell, or odd object:

Single-arm front squat, 5 reps per side

Single-arm strict press, 5 reps per side

Single-arm sots press, 5 reps per side

Single-arm overhead squat, 5 reps per side


2 sets of 3 reps per side, increasing in load to find starting weight.


SLIPS


Back scale

EMOM 10 minutes

Odd: back scale 15-20 seconds, left

Even: back scale 15-20 seconds, right


Stretching

EMOM 8 minutes

Min. 1: Elevated half-pigeon, left

Min. 2 Banded shoulder distraction, left

Min. 3: Elevated half-pigeon, right

Min. 4 Banded shoulder distraction, right


AT HOME VERSION

10 sets of:

12 jumping lunges

30-second handstand hold

30-second hollow hold

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John Venezia
May 12th, 2020 at 12:34 am
Commented on: 200512

Is this with a barbell or a dumbbell?

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Mike Scott
May 12th, 2020 at 1:19 am

https://www.youtube.com/watch?v=azumEfnk-GI

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Wen Qing
May 12th, 2020 at 1:28 am

Dumbbell or Kettlebell

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