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Warmup Movement Prep 10 Scap Pull-ups Video 10 Second Hollow Hold on Bar 1-3 Strict Pull-ups Dumbbell Mechanics PRACTICE ROUNDS 1 Round With Lighter Weights: 3 Strict Pull-ups 6 Push-ups 9 Air Squats 6 Double Dumbbell Power Clean and Jerks 1 Round With Workout Weights: 3 Strict Pull-ups 6 Push-ups 9 Air Squats 3 Double…
DetailsWarmup Strength Tempo Goblet Squat 5 x 8 The tempo is 4-2-1. So 4 counts down two counts hold and one count up. Use the counterbalance of the bell and the tempo of the squat so get deep as upright as possible. Then On the 5:00 x 6 Rounds: 8 Power Clean and Jerks (155/105)…
DetailsWarmup
Then
5 rounds for time of:
Run, 200 m
15 Box Jumps, 24/20 in
15 Wall Balls, 20/14 lbs
Afterparty
Mobility Work
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…
DetailsWarmup 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…
DetailsWarmup 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…
DetailsWarmup 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…
DetailsWarmup 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…
DetailsSLIPS 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…
DetailsWarmup 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
