CrossFit | 210413
Tuesday

210413

Workout of the Day

62

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

Post loads to comments.
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

62 Comments

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Márcio Jales Costa
July 1st, 2021 at 11:47 am
Commented on: 210413

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

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J. NaOH
June 23rd, 2021 at 12:11 pm
Commented on: 210413

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.).

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Morgan Greene
May 3rd, 2021 at 6:37 pm
Commented on: 210413

135-150-160-170-180-185-190

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Manchild Manchild
May 2nd, 2021 at 5:16 pm
Commented on: 210413

E3MOM, dumbbells, and did SLIPS


90, 100, 110, 120, 120, 130(f, 1 rep), 120

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Byron Hills
April 27th, 2021 at 12:48 am
Commented on: 210413

80/100/120/130/140/145/150


02/16/2020:

75/95/115/125/135/140/145

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Dave Saunders
April 23rd, 2021 at 12:55 pm
Commented on: 210413

20min SLIPS

then...

E3MOTM:

3s@ 95-115-135-155-185-205-225#

20 Unbroken DUs


5’10”, 212# bw

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Mario Cruz
April 21st, 2021 at 2:26 am
Commented on: 210413

95/115/135/155/165/175

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Claire Fiddian-Green
April 20th, 2021 at 12:00 pm
Commented on: 210413

65 lb., 70, 75, 80, 85, 90, 95

Hollow rocks and supermans

hamstrings and hips stretching

pull ups negatives

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Aaron Brumit
April 19th, 2021 at 6:59 pm
Commented on: 210413

95-105-115-125-130f-125-75

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Diego Rivear
April 19th, 2021 at 1:00 am
Commented on: 210413

26yo

160lbs


135

155

165

175

185

195

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Nate Gordon
April 18th, 2021 at 7:53 pm
Commented on: 210413

135-145-155-165-175-185

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Ralph Keeley
April 18th, 2021 at 4:44 am
Commented on: 210413

M/35/6’/175#


155/175/185/195/205/215/220(f;2 reps)

(215 is 5-lb. PR)

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Karina Findlay
April 17th, 2021 at 1:18 pm
Commented on: 210413

Thrusters

35-45-55-65-70-75-80

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Brett Eckles
April 16th, 2021 at 10:38 am
Commented on: 210413

10 mins of SLIPS


95-115-135-145x4


taking it easy coming back from quarterfinals


M/28/6’1”/200lbs

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Guy Dufour
April 15th, 2021 at 9:09 pm
Commented on: 210413

M/46/214/5'9


95, 125, 135, 145, 155, 165, 175

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James Gentile
April 15th, 2021 at 4:54 pm
Commented on: 210413

Slips - done.


145-150-155-160-165-170(x2)-170!

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Myles Lance
April 15th, 2021 at 4:08 pm
Commented on: 210413

145-155-165-175-185-195-200

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Keith Martin
April 15th, 2021 at 3:45 pm
Commented on: 210413

M/47/229

65-85-105-115-125-135-145


Better late than never :)

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Albert Kombe
April 14th, 2021 at 10:18 pm
Commented on: 210413

95-115-135-145x3-150lbs

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Coastie Nick
April 14th, 2021 at 8:34 pm
Commented on: 210413

135-145-155-165-175-180-185(F- only 2.5 reps)


200206: 95-115-125-135-145-155-165-175

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Az Native
April 14th, 2021 at 7:03 pm
Commented on: 210413

135,145,155,165(1),160,165(2),155. Don’t have any record of this rep scheme, so I guess PR is 160.

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Jack Ray
April 14th, 2021 at 1:02 pm
Commented on: 210413

145x3

145x3

165x3

175x3

185x2

185x3

185x2

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Jay Hubbard
April 14th, 2021 at 12:49 pm
Commented on: 210413

115 - 135 - 155 - 175 (failed on 2nd rep) - 165 lbs

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Antoine Lenouvel
April 14th, 2021 at 8:51 am
Commented on: 210413

145 - 155 - 165 - 175 - 175 ( Fail 2 reps ) - 155 - 155lb

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Hank McKibban
April 14th, 2021 at 2:17 am
Commented on: 210413

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

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Lincoln Kerger
April 14th, 2021 at 1:36 am
Commented on: 210413

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.

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Sam K
April 14th, 2021 at 1:34 am
Commented on: 210413

Started at 135... Ended at 185


Lost count of sets trying to teach my son how to thruster it up.




M/30s/225lb

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Joshua Willing
April 14th, 2021 at 12:34 am
Commented on: 210413

115 - 125 - 135 - 145 - 150 - 155 - 157.5 (2.5)

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Shaun Stapleton
April 14th, 2021 at 12:23 am
Commented on: 210413

95-115-135-145-155-165-175

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kevin robinson
April 13th, 2021 at 11:59 pm
Commented on: 210413

49 ,m, 5’7”


125

135

145

155

160

165

170 Pr


rx


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Jeffrey Howard
April 13th, 2021 at 10:41 pm
Commented on: 210413

M/25/5'8"/155lb

CrossFit AFK


135lb-140lb-145lb-150lb-155lb-160lb-160lb

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Clay Jones
April 13th, 2021 at 10:33 pm
Commented on: 210413

95-95-95-115-115-115-115

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Douglas Poza
April 13th, 2021 at 10:23 pm
Commented on: 210413

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#

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Steve Day
April 13th, 2021 at 10:20 pm
Commented on: 210413

20 min SLIPS

3 rep thrusters

125, 135, 145, 155, 160, 165, 170lbs

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Kevin Flowers
April 13th, 2021 at 9:54 pm
Commented on: 210413

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

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Travis Schwartz
April 13th, 2021 at 9:37 pm
Commented on: 210413

115-125-125-135-145-145-155

(edited)
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Matthew Letarte
April 13th, 2021 at 9:30 pm
Commented on: 210413

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

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Derek Eason
April 13th, 2021 at 9:24 pm
Commented on: 210413

SLIPS:

Stretching and L-sit Press to Handstand Practice


145-155-165-175-185-185-195lbs.

(from behind the neck)



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Nicole Deaver
April 13th, 2021 at 9:04 pm
Commented on: 210413

45-55-60-65-70-75-80

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Derek Schierlmann
April 13th, 2021 at 8:48 pm
Commented on: 210413

M/49/5'9"/158

7x3 thrusters

75.95.115.125.135.145-PR.155-PR

Upped my pr by 20#

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Antonio Alves
April 13th, 2021 at 8:35 pm
Commented on: 210413

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.

(edited)
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Christian Simpson
April 13th, 2021 at 8:02 pm
Commented on: 210413

Today: 115/125/135/145/155/150/150

02062020: up to 140#

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Joe Conradi
April 13th, 2021 at 6:28 pm
Commented on: 210413

Rx:

Slips

7 set of 3 with 2x70#DBs thrusters.

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Michael Newton
April 13th, 2021 at 6:04 pm
Commented on: 210413

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

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Charlie Pokorny
April 13th, 2021 at 5:24 pm
Commented on: 210413

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#

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Henrique Nassif
April 13th, 2021 at 3:56 pm
Commented on: 210413

225lb

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Gennjfer Giuntini
April 13th, 2021 at 3:38 pm
Commented on: 210413

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

40-45-50-55-60-65-67,5kg

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Charles Meyers
April 13th, 2021 at 1:56 pm
Commented on: 210413

Practice SLIPS for 20 minutes.✅

Thruster 3-3-3-3-3-3-3 reps

65-85-105-125-135-145-150.

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John Clarke
April 13th, 2021 at 1:36 pm
Commented on: 210413

75-95-105-115-125-125-125

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Jeffery Powell
April 13th, 2021 at 1:29 pm
Commented on: 210413

Practiced SLIPS, was pretty sloppy.


70, 115, 105, 105, 105, 110, 110

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Jesse Underwood
April 13th, 2021 at 1:22 pm
Commented on: 210413

95,105,115,125,130,135,140

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Michael Arko
April 13th, 2021 at 1:16 pm
Commented on: 210413

80-90-100-110-115-120-125 lbs


Focused on technique over weight. Still, for me and my scrawny size, a pretty big number.

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Johannes Kluge
April 13th, 2021 at 12:59 pm
Commented on: 210413

40-45-50-55-60-65-65 kg 


Total: 380 kg

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Alex Pettingell
April 13th, 2021 at 11:56 am
Commented on: 210413

75-95-105-115-115-125-135(2)

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Michael Hembree
April 13th, 2021 at 11:55 am
Commented on: 210413

95-115-125-130-135-140-145

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Sam Meixell
April 13th, 2021 at 11:52 am
Commented on: 210413

95-105-115-125-125-125-135

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Chin-Sheng Chou
April 13th, 2021 at 11:46 am
Commented on: 210413

135/155/175/185/195/205/215/220(oox)

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Daniel Robinson
April 13th, 2021 at 10:11 am
Commented on: 210413

95-105-115-125-135-145-155

500 m row between sets

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QiHui Xing
April 13th, 2021 at 9:49 am
Commented on: 210413

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

(edited)
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Park Hyunwook
April 13th, 2021 at 8:48 am
Commented on: 210413

M/48/87

145-165-170-175-185(1)-175-165

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Cassandre Vigouroux
April 13th, 2021 at 3:11 am
Commented on: 210413

Pregnancy Scaling


Practice SLIPS for 20 minutes.

Thruster


7 sets of 5-7 reps (light weight)


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Chris Sinagoga
April 13th, 2021 at 1:54 am
Commented on: 210413

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

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