남(m)/46/171cm/96kg/230203/

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./

16.5-21.5-26.5-31.5kg(왼쪽, 오른쪽 모두 성공)

CFWUx2 2*25ohs 2*30 2*35

2*40 2*45 2*50 2*55 2*60

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

awesome video..very helpful👍

awesome great help!

E2MOM

10x60

(tough, but can try 65# next time)

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

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”

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

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

SLIPS completed.

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

My nemesis

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 :)

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

https://youtu.be/DjFYKzIlZJc

Slips 20min per Bryan’s note

OHS

40-44-50-54-60#s

M/37/169/5'9"

MOD Barbell overhead squats #65

SLIPS - 20 minutes

Single arm Overhead Squats

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

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

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)

@kg,

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

33 / M / 5'9" / 137lbs

SLIPS completed

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

Right arm 20-25-30-25-30

1.5 pood kettlebell

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)

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

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.

It can be tried.

Excellent!

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

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

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.

Started at 35# x 3

Worked up to 1.5 poods x 5

each arm

M/32/175cm/92kg

Dumbbell

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

SLIPS

53# kettlebell for all sets of OHS

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

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

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

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

focus on form and mobility. hold steel plate in hand

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

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

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)

Dumbbell:

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

Interesting!

m/52/5'11"/200#

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!!!

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

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!

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

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

slipd

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.

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

Rx’ed

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

Used loadable dumbbell with regular bumper plates.

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

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

Single Arm OHS

3 reps each (right/left)

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

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.

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.

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.

SLIPS ✅

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

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)

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

31/1.78/73kg

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

Single arm front squats. 24kg KB.

Much needed! Great progressions.

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

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

https://youtu.be/k6ojrLknUhY

SLIPS

sgl arm ohs 3 rt/3 lft

35# kb

35# kb

50# db (just barely)

50# db (Iffy)

35# kb

m/50/175

Kettlebells

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

43/1.78m/77kg

▶ 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)

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

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

Is this with a barbell or a dumbbell?