Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
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Compare to 200206.
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Comments on 210413
64 Comments
SLIPS completed.
140-140-140-140-140-140-140 Rx'd
Good form.
CFWUx2 5*45dl+5thr*2 5*95dl+5thr*2
106 117 128 135 146 157(2s1f) 151.5 146
SLIPS:
6 min back and front scales
6 min L-sit on the floor
8 min Handstand hold
Thrusters (lb):
135-135-145-145-155-165-165
Completed 6/17/2021. Thrusters at 145, 155, 165, 185(2 reps), 165, 175, 165. Need to find a way to bail on a rep (bumpers, pads, etc.).
135-150-160-170-180-185-190
E3MOM, dumbbells, and did SLIPS
90, 100, 110, 120, 120, 130(f, 1 rep), 120
80/100/120/130/140/145/150
02/16/2020:
75/95/115/125/135/140/145
20min SLIPS
then...
E3MOTM:
3s@ 95-115-135-155-185-205-225#
20 Unbroken DUs
5’10”, 212# bw
95/115/135/155/165/175
65 lb., 70, 75, 80, 85, 90, 95
Hollow rocks and supermans
hamstrings and hips stretching
pull ups negatives
95-105-115-125-130f-125-75
26yo
160lbs
135
155
165
175
185
195
135-145-155-165-175-185
M/35/6’/175#
155/175/185/195/205/215/220(f;2 reps)
(215 is 5-lb. PR)
Thrusters
35-45-55-65-70-75-80
10 mins of SLIPS
95-115-135-145x4
taking it easy coming back from quarterfinals
M/28/6’1”/200lbs
M/46/214/5'9
95, 125, 135, 145, 155, 165, 175
Slips - done.
145-150-155-160-165-170(x2)-170!
145-155-165-175-185-195-200
M/47/229
65-85-105-115-125-135-145
Better late than never :)
95-115-135-145x3-150lbs
135-145-155-165-175-180-185(F- only 2.5 reps)
200206: 95-115-125-135-145-155-165-175
135,145,155,165(1),160,165(2),155. Don’t have any record of this rep scheme, so I guess PR is 160.
145x3
145x3
165x3
175x3
185x2
185x3
185x2
115 - 135 - 155 - 175 (failed on 2nd rep) - 165 lbs
145 - 155 - 165 - 175 - 175 ( Fail 2 reps ) - 155 - 155lb
✅
140-165-175-185(PR)-185-190(1)-170
200208: ✅ 135-155-175(1)-165-170-175(1)-165
180409: 115-135-155-160-165-170(2)-160
20 minutes SLIPS focused on hand stand holds and scales.
85-95-105-105-115-115-125# thrusters, 3 reps each
Pressed for time everywhere today and had more yard work to do while the weather holds, so after SLIPS I did a set of thrusters after each section of raking was completed. The raking actually fatigued my shoulders pretty good before each set of thrusters, which forced me to keep the weight down and really pay attention to technique.
Started at 135... Ended at 185
Lost count of sets trying to teach my son how to thruster it up.
M/30s/225lb
115 - 125 - 135 - 145 - 150 - 155 - 157.5 (2.5)
95-115-135-145-155-165-175
49 ,m, 5’7”
125
135
145
155
160
165
170 Pr
rx
M/25/5'8"/155lb
CrossFit AFK
135lb-140lb-145lb-150lb-155lb-160lb-160lb
95-95-95-115-115-115-115
I've been out of the community for a bit, but I'm back and looking forward to the training again.
90-90-110-110-110-130-130#
20 min SLIPS
3 rep thrusters
125, 135, 145, 155, 160, 165, 170lbs
M/55/6’1”/180
Thruster 3-3-3-3-3-3-3 reps
Rx (masked): 95-115-135-155-175-185-190
*not much snap in these legs; i dunno bout anyone else, but i’m still feeling those quarterfinals tests
115-125-125-135-145-145-155
SLIPS 20 min running clock with 30s intervals
Scales - 8 x alternating front and back scale
L-sit - 8 x 5s hold
Handstand - 4 x 30s hold
Plank - 4 x 30s hold (front, back, L, R)
Stretch - Mostly OH squat stretches
Thrusters
3 x 65/86/95/105/115/125/135
PR, felt good. Most challenging part is re-racking from OH as I drop into the squat
SLIPS:
Stretching and L-sit Press to Handstand Practice
145-155-165-175-185-185-195lbs.
(from behind the neck)
45-55-60-65-70-75-80
M/49/5'9"/158
7x3 thrusters
75.95.115.125.135.145-PR.155-PR
Upped my pr by 20#
SLIPS for 20 minutes ✅
--
DB Thruster: 7 AMRAP sets | 2x 12,5 kg DB
3' rest between sets
SCORE: 11 / 11 / 10 / 10 / 10 / 9 / 9 = 70 reps
--
Did 4 additional sets (8+8+7+8) to hit 101 reps, maintaining 3' rest between sets.
5 km easy run in the morning.
Today: 115/125/135/145/155/150/150
02062020: up to 140#
Rx:
Slips
7 set of 3 with 2x70#DBs thrusters.
135-145-155-160-160-135-135
wrists were bothersome, also can’t drop the bar at home. Still a challenge. Dropped at the end to focus on mechanics
175 - 185 - 195 - 205 - 215 - 225 (2 + fail - close) - 225 (2 + fail - not as close)
For SLIPS did handstand holds and L-sit hangs (accumulating 2+ minutes of each)
m/52/5'11"/200#
225lb
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
40-45-50-55-60-65-67,5kg
Practice SLIPS for 20 minutes.✅
Thruster 3-3-3-3-3-3-3 reps
65-85-105-125-135-145-150.
75-95-105-115-125-125-125
Practiced SLIPS, was pretty sloppy.
70, 115, 105, 105, 105, 110, 110
95,105,115,125,130,135,140
80-90-100-110-115-120-125 lbs
Focused on technique over weight. Still, for me and my scrawny size, a pretty big number.
40-45-50-55-60-65-65 kg
Total: 380 kg
75-95-105-115-115-125-135(2)
95-115-125-130-135-140-145
95-105-115-125-125-125-135
135/155/175/185/195/205/215/220(oox)
95-105-115-125-135-145-155
500 m row between sets
174cm/74kg/29age
200206：65-70-75-80-85-90-95*2.KG
https://youtu.be/dRr3VISu2LI
210413：70-75-80-85-90-95-100KG.
https://youtu.be/2pJXyAHmuNs
M/48/87
145-165-170-175-185(1)-175-165
Pregnancy Scaling
Practice SLIPS for 20 minutes.
Thruster
7 sets of 5-7 reps (light weight)
Champions Club Scaling Notes
RANT
One thing to consider about the conditioning end of CrossFit workouts is how much range of motion is going to happen. Regardless of how fast you are going, it seems like burpees, thrusters, burpee box jumps, and clean and jerks are always going to pack more of a conditioning punch than any other movement. So even a 3-rep set done at an average weight is going to get you breathing decently heavy after. Make it a true 3 RM and that breathing will be rough.
WHAT ABOUT THE MOVEMENT
Thruster theme - big effort followed by a rest, jumping with a ton of ROM, core-to-extremity, squatting with upright torso, overhead, pushing with skill
MAIN DECISION
Is 3 reps going to be enough of a technique dose?
TECHNIQUE SCALE
Do a few handstand descents before each set, or spend all 20 minutes of SLIPS on handstand descents. That way your arms will be fried and it will make you rely on your squatting mechanics more
CONSISTENCY SCALE
Same format, more reps
INTENSITY SCALE
As is.
INJURY SCALE
Upper-body - max effort back squat
Lower-body - max effort strict press or push press (more reps than 3 probably)
MY STUFF
Did sets of 155 between
cleaning the gymprocrastinating with basketball stuffGENERAL FEAR LEVEL: 4