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Warmup SLIPS Then For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats * On the Minute: 5 Burpees No Rx weight but choose a load that you can do at least 10 unbroken reps of any of the above exercises while fresh. After Party…
Warmup SLIPS Then 5 Rounds For Time: 30 Reverse Lunges 200m Sprint* 10 Toes to Bar Absolute 15-minute time cap. *Sprint means as fast and as hard as possible. It also means don’t pace yourself on the run. Go as hard as possible and dig deep for the toe to bars. Here is what 200m…
Warmup SLIPS Then AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50’s/35’s) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters (50’s/35’s) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral…
The best line of defense against chronic conditions such as obesity, heart disease, diabetes, stroke, hypertension, and kidney disease can be avoided with exercise and cleaning up our diets. However, sometimes illness is out of our control. In those situations, there is still one constant: Being fit and healthy raises your odds of survival. Here’s…
Warmup SLIPS Then 16 Rounds: 20 Seconds Deadlifts (135/95) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest After Party 4 Giant Sets: 15 Single-Leg Glute Bridges (Left) 15 Single-Leg Glute Bridges (Right) 15 Weighted Glute Bridges 15 Glute Bridges Rest 1 Minute Between Sets Notice that both the warmup and afterparty are all…
Warmup SLIPS SLIPS stands for scales, l sits, inversions, planks, and stretches. SLIPS are infinitely scalable and also have infinite variations. The purpose of SLIPS is to develop better balance and core stabilization. In “What is Fitness” CrossFit founder Greg Glassman states that, “CrossFit is basically a core conditioning program” and the…
SLIPS Slips is short for Scales, L-sits, Inversion (handstands), Planks, and Stretching. Slips can be scaled to every level of athleticism. Here is a video from CrossFit which the person in the video embodies the concept of “infinitely scalable”. Don’t underestimate these movements. Every one of us needs better balance and stabilization. As I’ve said…
We have one workout on Monday, Monday at 8 am, and it’s not Murph. The Murph workout has the focus of Memorial Day for the past 11 years of my life, so not having it on the schedule is somewhat disappointing. We are rescheduling Murph for July 4th for the following two reasons. First, we…
Warmup and Skill
Then
3 Rounds:
30 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
10 Burpees
On the Minute: 20 Double Unders
Cool Down
Warmup and Skill
Then
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses
15 Deadlifts
While there is no Rx weight choose a weight that you can use for both push presses and deadlifts.
Cool Down
