남(m)/46/171cm/96kg/230207/
Practice SLIPS for 20 minutes
Front squat 10-10-10-10-10 reps
If at home, modify with jugs or other heavy object. Share your at-home modifications and loads in comments./
맨몸-20-30-35-55kg(5)X/
화요일 저녁 두번째와드

CFWUx2 10*20kg 10*40kg
45kg 50 55 60 65kg

65-85-105-115-x (lbs)

E4MOM, on MaxRack, and did SLIPS

115, 115, 120, 125, 125

(can go heavier next time)

Acevedo's SLIPS
10xFS@45.55.65.70.55kg

185-195-205-215-225
this was hard but felt great!

Bear Hug sandbag squats, 5x10, 150#.  Plus 100 box step-ups 24"

70kg

135-145-155-165-175 Oof. So hard. Same loads as last time with shoes and knee sleeves, no belt. Cleaned each set from the ground and went to a 12” depth target and last rep was UGLY! My midline was the weak point as I wasn’t doing full bracing until the last 2-3 reps each set. 
SLiPs warmup with 3x :20 scales :20-:30 Free handstand accumulation, :10-15 L/V sit, :30 rear plank. Finished with 2m high plank. Then warmed up with 30 air squat, 20 front rack rotations, 15 good mornings, 10 front squats, 5 1-1/4 front squats, then 3 sets of 5 e2m to build up. Work sets e5-7m. Heart was pounding with anticipation before each set...brutal! My core will be sore for sure. 

180/41/69”

95,105,115,125,135

M/34/6'/175#

135/155/175/225 (20-lb. PR)/185

SLIPS
125 Axle 
first three sets were getting easier
last two got tougher.

M/ 46/ 136 lbs/ 5’-6”
early morning long run with my dog in the woods.
after breakfast lawn work all day. Filling holes and seeding the lawn.
post dinner workout in garage;
As Rx: warmed up with 75 & 95 x 10 each. Felt solid.
115,125,135,145,150.
no belt or anything I just did solid form sets. It was hot outside so just walked for a minute or two and went to the next set.
only set where I tipped forward at all was last set. I have not used any weight really so this felt good actually. 
weight on my heels and high elbows were my cues and the reps felt good and smooth. Power cleaned into my sets.

SLIPS then

5 x 10

Goblet Squat w/ 70lb KBell

hated this but got through it
135-145-155-165-175
rx

155/165/170/155/135

Wow. Felt very heavy today. 

age: 49/weight: 63 kg

in kg: 30/31/32/33/35 

10RM found.

95-95-135-155-170

16 minutes of SLIPS

20 min stretching and mobility 
35#/40/45/50/55
Right wrist is the limiting factor.

Test

115,135,145,150,150. At home, should have started heavier, but 150 got pretty heavy the last few reps. 

In:  CFWUx3

SLIPS - 25 minutes 

Front Squat (10 reps)
65-75-85-95-105

Out: 2 mile run 

95-95-95-95-95

M/39/111kg
10min emom single leg raises
10 min emom high plank
Front squat
80kg-80kg-80kg-90kg-90kg

SLIPS completed; Rx'd with 30# dumbbells for all sets. 

Goblet squats
50# vest
70# db + 10# vest
70# db + 35# vest
70# db + 50# vest
70# db + 60# vest

(155# = 1RM front squat)

Scaled/subbed to 10 rds of 20 DBs front squats- 2 minutes rest between rounds - with two 9kg/20lbs DBs
SLIPS done as of Bryan's recommendations
M / 41yo / 176cm / 70kg

Lucas (back squats): 155, 175, 185, 195, 200
Me (front squats): 135, 160, 175x6, 165x7; back squat 225x6 (the heavy weights crush my left collarbone)

✅ 20 min SLIPS

front squat 10-10-10-10-10

115-135-155-165-175

Front Squat = least favorite movement! 
🥱😴 I just got home from work. 20 min. SLIPS ✅ (w/ a 3 second pause on the first rep of each set) 45-55-65-75-85 I tried to focus on form & technique such as it is! 🤷🏽‍♀️😅 No rack! 

100-105-110-115-120
all bars cleaned from the ground

135, 145, 150, 155, 160

75, 75, 85, 85, 85

never realized how abdominal the front squat was.  That was a lot for me.  Plus no rack....

SLIPS 20 minutes
95-105-115-115-125 lb.
Working from floor, no rack at home

85-95-105-105-115
SLIPS✅

Jackie
35-35-35-35-35

125 across.  First time back in the gym since lockdown.  Yippee!

135-155-165-175-185

Rx’ed 
(lbs)
=155-175-185-195-205

M/22/¿185?
95-115-125-130-135
Still coming back from this ACL nonsense. 

dbs: 50lb, 60, 80, 100, 105

Globo/Home scale:  If you have a bar, plates and a rack go for it.  Use spotter arms or a spotter if you are using iron plates.  Now, if with a barbell but without a rack, do 5x10 reps of what you can clean up to the shoulder.  As this is a 5x10 rep, most people should be able to clean up and do this.    If you do not have a barbell, you still have options.  1.  If you have dumbbells, or a sandbag, do tempo pause front squats (5 seconds down, 5 seconds in the hole, 5 seconds up).   If you max out, do AMRAP sets.  2.  If you have bands, you can do banded anchor squats (https://www.youtube.com/watch?v=Ao-G8f13VtA).  3.  You can do a single leg squat variation, such as box step ups, Bulgarian split squats, or pistol squats,  add weight to these movements to add resistance if you are proficient and have it available.   If without weights and proficient at pistols, use today to work on pistol variations, including jumping pistols and pistol burpees.  Otherwise build volume in pistols or progressions if you are still working on them.    SLIPS as RXed. 

M/32/5’8/202
185#/185#/185#/185#/185#

M/45/6'2"/185#

DxKB front squats with dumbbell pinched between KB horns
53# + 3# DB
53# + 5# DB
53# + 8# DB
53# + 10# DB
53# + 12# DB

165 - 185 - 205 - 225 - 205 
For SLIPS - hanging L-sits, handstand holds and planks
m/52/5'11"/200#

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

155lb-185lb-195lb-205lb-215lb
-last few reps of the last few sets were very challenging.

Front squats 
10-  65/65/75/85/90

tabata SLIPS (a great way to be productive for the full 20 min)

135-155-185-205-225

95/115/135/155/175

M/33/6’1/205

SLIPS: done! (first time.....underestimated how much of a workout it would be, but loved it!)

FS: 115/135/155/175/200

95/115/115/115/115

SLIPS - 20 min
Front Squat - 5x10
135, 145, 155, 165, 175lbs

Forgot the SLIPS!  Perhaps this afternoon. 
Heavier weights tough on my wrists, so a combo of front and back squats.
135-165(b)-145-175(b)-175(b)-180(b)-135#

65x10,77.5x10,102.5x10,137.5x10,185x10
slips

Form day.
115, 125, 130, 135, 145

174cm/75kg/29age.
：50-60-70-80-90KG.
https://youtu.be/WQmlhaGwp5o

95-105-110-115-120lbs 

Double 24kg kettlebell front squats all sets. These are the heaviest I have at home. Much more challenging than barbell front squats.
43/1.78m/77kg

95-115-125-135-145

SLIPS for 20 minutes ☑️
Front squat 
135 - 145 - 155 - 165 - 175 (fail) 

E3MOM front squat:40kg-50kg-60kg-70kg-80kg
Body weight:65kg

1
29,29,33,37,41

WOD ANALYSYS

Coaching notes:

Template: This WOD follows both “For Completion” and “as heavy as possible” template. For completion for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and as heavy as possible for front squat.

Form: In fact, This WOD combined two single modaltiy WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic and the second combination is a heavy complex movement from weightlifting.

Focus: This WOD is focused on the front squat. In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set. Athletes can strive to maximize their maximum strength in this exercise. 

Purpose: The purpose of the exercise is to perform the heaviest resistance in 10 repetitions. Resistance must be selected so that it is at least 80 percent of an athlete’s 1RM.

Note: The trainer should observe the techniques of movement during the exercise and correct any mistakes at rest.

The reason for choosing reps & sets: The reps selected so that challenges both strength and muscular endurance. The 10 reps are appropriate reps for increase the strength and hypertrophy, simultaneously.

Time to perform: This high volume and heavy WOD takes about ≈ 40 min. In the SLIP part, athletes just practice for 20 min, without recording. However, Athletes must strive to do their best for perform front squat and should rest 3 to 5 minutes between sets.

Running a class: Trainers just have ≈ 20 min for set other parts of class.

Physiology (GPP): Strength and muscular endurance plays a major role in this exercise. Furthermore, flexibility, balance and coordination are challenged in first part of WOD.

Physiology (energy pathway): The aerobic system is dominant energy pathway in first part of this exercise program. Furthermore, 10 repetitions per set will make use of the lactic acid energy system in second part.

Anatomy:
Front squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
_____________________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up ≈ 7 min
WOD ≈ 40 min
Cool-down ≈ 5 min

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Champions Club Scaling Notes

RANT
Nothing to rant about

NEW TO CROSSFIT SCALE
10 1-minute rounds of:
:20 L-sit
Max reps squats (empty bar, goblet, etc.) in the remainder of that minute
Rest 1 minute between rounds

MAIN DECISION
Do I have the weight/technique to be able to make 10 reps per set work today

WHAT ABOUT THE MOVEMENT
Front squat - squatting, more range of motion (upright torso), loaded

WHAT ABOUT THE REPS
A heavy set of 10 should feel like you want to stop around 4. If you can't get that heavy then lower the weight even more and add reps.

LEARN TO COOK
We don't want wrists to be the limiting factor today, so back squats would be a better call if you would get a better one out of it. Then do tons of wrist mobility in between sets.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is

GENERAL FEAR LEVEL: 7

Still at home so only light weight 50kg. Did 4x10 Tempo 43X1. Decent!

▶ INTENDED STIMULUS
.
A weightlifter looks at this, and his heart starts pumping hard. Not out of excitement, out of fear. Weightlifters consider this is a cardio workout. That's an imprecision, it is not, it s a stamina piece but it is always surprising how hard your heart will beat. Because the objective is end range (heavy) stamina, this is not the workout to shoot for a 10RM. Now, keep in mind that good form in weightlifting is developed to produce the most efficient way to apply force. As the reps go by, it will be harder and harder to maintain proper form. Your brain and your muscles will be tired. Yet, this will be precisely when you will need those proper mechanics the most. Make sure your hips are not coming up shooting faster than the bar our of the whole. Make sure your body is balanced and vertical, and your torso is solid. Today go out there and GRIND!
For the SLIPS, if you have a project you have been working on, today is the day to attack it. If you don't have a project, the template below will give you a fun inversion to try while prepping you nicely for the front squats.

▶ OPTION SLIPS - FRONT RACK PREP!
4 sets of
In a 5:00 window perform
30-second Forearm Handstand Hold* (on wall or off wall)
20-second Front Scale Hold per side
20-second L-sit/Tuck Hold
30 second Overhead Opener
*Let's practice that active front rack shape 


▶ OPTION FRONT SQUATS
2 sets of
5 Kneeling to Standing with Frankenstein Hold on Bar 

then 

2 sets of
30 Seconds Front Squat Hold at the Bottom
60 Preacher Stretch

then

Spend 20 minutes building to a set of 10 squats with the best mechanics your athlete can produce today. 

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Tried to fit this in quick today since I'm also doing 531 and I don't want to do squats two days in a row. Previous 1pr front sq 190#. Reps in the 70% or higher zone.

135#/155/160/145/135

Warm-up for 200519
GENERAL WARM-UP

3 rounds for 20-seconds of:
Single-unders or jumping jacks
Jumping lunges
Air squats
Jump squats

EMOM 5
3-5 squat therapy reps

SPECIFIC WARM-UP

Front squat
Perform all reps with an empty barbell:
20 elbow rotations
10 strict presses
5 front squats with 2 second pause at bottom
5 1 ¼ front squats
5 front squats

Build-up
Every 2:00 perform 5 front squats for 3 sets, increasing in load each set.

SLIPS

L-sit
EMOM 10 minutes
Odd: 10 single-leg raises, right side (seated)
Even: 10 single-leg raises, left side (seated)

Planks
EMOM 10 minutes
Odd: 30-second high plank
Even: 30-second reverse plank

AT HOME VERSION

2 rounds of:
100 walking lunges
Rest 1 minute
100 air squats
Rest 2 minutes

80/100/120/120/140# DB Front Squat