Updated: 6 days ago
There are many anagrams in CrossFit, AMRAP, WOD, AFRAP etc. If you are new to CrossFit or just about to start you may be wondering what does SLIPS mean in CrossFit?
With one of the most diverse ranges of movements in any sport, CrossFit has pioneered overall health through movement, nutrition and wellness. Through doing this, CrossFit programmes workouts for every single day of the year and this includes SLIPS!
In the last 24 months, the CrossFit.com programming has included something called SLIPS. SLIPS have been programmed before or after the main CrossFit workout or sometimes SLIPS is the main workout itself. But for those who are new to Crossfit or new to SLIPS, you may be wondering what does SLIPS mean in CrossFit?
What does SLIPS mean in CrossFit?
SLIPS in CrossFit stands for Scales, L-sits, Inversion (handstands), Planks, and Stretching.
SLIPS are often used by crossfit.com programming to improve gymnastic capability, mobility and gymnastic strength. SLIPS in CrossFit are designed to be completed by all athletes at least once or twice a week and can be completed at home or in the gym.
You can learn how to do SLIPS at home with this useful YouTube video from CrossFit here:
[Want to use paralettes for your SLIPS? Check out our list of the best parallettes for CrossFit here.]
Mainly used to warm up, SLIPS is a series of gymnastics movements and can be set up differently for different experience levels both in terms of specific movement difficulty and time domains.
The different elements of SLIPS in CrossFit are:
Scales - Either a front or a back scale, primarily working on balance and stability, where we lift the legs in-front or to the back at an angle, one at a time, leaning forward with the torso when legs go back. Learn how to do Scales here.
L-Sit - Usually on paralettes, ideally a 90 degree angle with legs horizontal or knees in. Scaled variations include the same movement without the paralettes and just on the floor. Learn how to do L-Sits here.
Inversions - Usually against a wall, the inversion is flipping to a handstand position. Scaled variations can include just holding a plate above the head to improve shoulder stability. Learn how to do Inversions here.
Planks - An age old exercise the plank is focused on stability within the core with a linear bodily position whilst resting on the elbows or in the press-up position.
Stretch - Stretching different muscles and tendons including the hip flexors, lats, quads etc to give more stability and flexibility in movements in CrossFit classes or in general health.
What are the benefits of SLIPS in CrossFit?
SLIPS are a great tool for every CrossFit athlete to increase their flexibility, mobility and activate their muscles to boost their workout performance.
Warming up and activating your muscles before a workout will help improve your blood flow, directing more blood to your skeletal muscles and opening up your blood capilaries. Your blood carries the oxygen needed for your muscles to operate so improving your blood flow before a workout is one of the best warm ups.
By improving blood flow and loosening your joints you also can prevent rips, tears and other injuries whilst working out. Stretching and mobilising your muscles and ligaments is a great way to prepare for a tough WOD ahead.
SLIPS can be scaled with a wide range of variations for different abilities for different athletes so check out the CrossFit.com guidance on that.
AMRAP ANTICS is completing a series on how to do SLIPS and what does each element of SLIPS mean in CrossFit in more detail. Check out the SLIPS Series.
How to do a SLIPS Warm Up
So there is a lot of information about each of the different movements in SLIPS in CrossFit but not that much about how to structure your warm up.
There are a few ways you can structure a SLIPS warm up whether at home, working out yourself or whilst instructing a class.
We can work to hit a certain time for each of the different movements. I.e. spend accumilated 2 mins in an L-Sit over 5-6 minutes and the same with other movements.
We can work on a certain time limit for each movement. i.e. 25 minute AMRAP of 5 mins each movement.
We need to take into consideration here the purpose of this workout and the warm up. A lot of these movements activate the muscles through isometric holds so taking your time to work up to a hold will be essential to get your muscles warm enough to stick an inversion for an extended period of time for example.
What Muscles do CrossFit Slips Work?
Becuase of the diverse range of movements in CrossFit Slips, this warm up or activation workout works the whole body!
Scales - A core heavy movement, scales also work the glutes and hamstrings in the front scale and the quads in the back scale.
L-Sit - L-Sits work both the shoulders for stability as well as the abs and core which holding or lifting the legs.
Inversions - Primarily a shoulder and arm stability movement, Inversions also use the upper back and core too.
Planks - We all know traditionaly the plank works the core but it is also great for working the arms and shoulders as well as the glutes and quads when holding too.
Stretch - Depending on the stretch, we can work the whole body with this one!
CrossFit SLIPS From Home
SLIPS are becoming more popular in 2021 as more and more people are working out from home. The SLIPS at home is really useful for those with little to no equipment or even to add in before or after your daily CrossFit workouts.
The video above takes a look at how you can perform SLIPS in CrossFit from home, and how you can safely do so with little equipment too. Including SLIPS into your home workout is a great way to promote routine if you're stuck at home during lockdown.
Hopefully this blog has shed some light on what does SLIPS means in CrossFit and hopefully you will start to include SLIPS into your next CrossFit workout. There are so many benefits to improving your gymnastic skills, strength and capability. These movements will help all CrossFit athletes build their gymnastic abilities, which will carry over into many more CrossFit movements, like muscle ups, handstand walks and toes to bars.
It is a really good idea to start including SLIPS into your next CrossFit workout, no matter what ability you are. If you want to learn more about CrossFit you can go to crossfit.com or you can explore more CrossFit news here.