PART 1 – “SKILL SESH – S.L.I.P.S”
S.L.I.P.S (Scales, L-Sits, Inversions, Planks, Stretching) – A Gymnastic Warm-Up
DAILY VIDEO– Intro to S.L.I. P.S
See video for additional information on how to scale:
VIDEO – w/ CFL4 Flowmaster, Michelle Mootz & CFL3 Flowmaster Katie Hogan
- Demonstrate and briefly teach the 5 skills (5:00)
- Spend 5 minutes at each station practicing 5 gymnastic fundamentals.
- Set the clock for 25:00 and rotate every 5 minutes. Coach will move around and help where needed.
S.L.I.P.S
Scales: Try to accumulate 1-2 minutes of a Front Scale and Back Scale
L-Sits: Try to accumulate 1-2 minutes of an L-Sit
Inversions: Try to accumulate 1-2 minutes of a Handstand Hold or attempt the Handstand to Ball-Up as seen in our Daily Video
Planks: Hold each position for 20-30 seconds (see CrossFit video for positions)
Stretching: Hold each position for 1 minute
Remember: The focus of SLIPS is to practice basic gymnastic positions that will translate to other positions we use in our program. It is a gymnastic warm-up, that when done often enough, will highly benefit our fitness. Encourage athletes to move with virtuosity and help educate them on the value of Skill Days. These sessions are very successful and fun when coached well, with positive energy and enthusiasm
PART 2 – SPECIFIC WARM-UP & LOGISTICS FOR AMRAP 10 OF “BRENTON”
1 Practice Round
50ft Bear Crawl (15m) – Scales: decrease the distance / shoulder taps in place for 1:00
50ft Broad Jump (15m) – Scales: smaller jumps / 20 air squats – every 5 reps perform 3 Burpees
After 2 Broad Jumps, perform 1 Burpee – Scale for Burpee: No Push-Up Burpee / Push-Ups
Re-brief the workout
WORKOUT OF THE DAY
S.L.I.P.S – courtesy of CrossFit.com [Gymnastics Skill Session]
Then….
AMRAP 10:00 of “Brenton”
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees
Optional: If you have a 20-lb or 14-lb. weight vest, wear it. If you have never done this workout before, we recommend using only bodyweight.
Score = 1 Round is 100ft Bear Crawl & 100ft Broad Jump. Every 5 meters
COOL-DOWN
2:00 Recovery / Clean-Up / Log Scores
Stretch
1:00 Figure-4 Stretch (30 seconds each side)
1:00 Static Spiderman Hold (30 seconds each side)
1:00 Couch Stretch (each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
* 4 Rounds For Quality:*
20 Weighted AbMat Sit-ups
100 Meter Sled Push
Build in weight on Sit-Ups and Sled Push
WORKOUT VARIATIONS
AT HOME
10:00 AMRAP:
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees
EQUIPMENT-FREE
10:00 AMRAP:
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees
