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 gym procrastinating with basketball stuff

GENERAL FEAR LEVEL: 4