141208 Monday – “Before These Crowded Streets”

 

Class warmup today at DCF was #hungryhippo. Comment below with your favorite class warmup ideas!

A video posted by Diablo Crossfit (@diablocrossfit) on

Coach Nick leading the Hungry Hippo Warm up game.


Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Front Box Squat

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

This is the 5th session of the Front Box Squat cycle, add 5 to 10 lbs from what you used last week, or same weight as you did on Fridays singles.

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Super Set: Perfect Push ups

5 – 10 reps in between each of your 6 sets

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Metabolic Conditioning Workout:  “Before These Crowded Streets” – As many rounds as possible in 7 minutes.

4 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)

8 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

12 box step ups (Advanced: 24″, Intermediate*: 20″, Novice: 12″)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds

Coaching Tips: The dumbbell burpee cluster: 1 burpee (chest on ground between the dbs), into a deadlift (stand all the way up, with hips and knees fully extended), 1 hang squat clean (hinge back down and clean weights to the shoulders, catching in a squat), into a thruster (drive up out of the squat, and as your hips hit extension drive the dumbbells off your shoulders to a locked out overhead position). = 1 rep.

Log your results online by clicking here.

Compare To:  New Workout!


Optional ‘Cash Out’: 4 minute row.

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Showing 2 comments
  • Pouya

    2 days in a row with DMB references as the WOD name. Nice..

  • Dean

    Tomorrow’s wod has got to be “Satellite” or maybe “ants marching”?