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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…
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
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
Warmup and Skill Then 5 Rounds: 1 Minute Box Jumps 1 Minute Toes to Bar 1 Minute Russian Kettlebell Swings 1 Minute Rest Choose box height and kettlebell weight. Scale toe to bar to either knee to chest or knee lifts if you are doing less than 8 at a time. If you are practicing…
DetailsWarmup and Skill
Then
5 Rounds:
AMRAP 3:
6 Alternating Dumbbell Power Snatches
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
Cool Down
160 Double Unders 800 Meter Run 40 Bar Facing Burpees 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 40 Double Unders 200 Meter Run 10 Bar Facing Burpees The 800m run should be under 5 minutes. If not scale distance to 400. The workout should be done in 25 with an absolute time…
DetailsWelcome Back Remember we are in phase 1.5 of reopening and groups are limited to 10 so please sign up early and cancel early as well. Warmup and Skill Practice Round 20 Air Squats 3 Pullups 5 Hang Power Cleans @ 80% of workout weight Then Nice Girls 3 Rounds: 50 Air Squats 7 Pullups…
DetailsIf you have borrowed equipment we need it home as soon as possible. We will be at the gym 430 Thursday and Friday and Saturday from 1-4. Watch your emails, this blog, and Facebook for more details. Full Gym 21-15-9: Power Cleans (135/95) 50 Double Unders After Each Round Directly Into… 21-15-9: Front Squats (135/95)…
Details