141212 Friday – “Away from the World”

Jamie Lee teaching his class to fly? or Mobilizing?

Mobility:  Shoulder and Hip Mobility

Skill Practice Warm Up:  Spend 10 minutes working up to a heavy Farmer Carry then get a few laps in at that weight. 50 feet out and back using Dumbbells or KettleBells.

Metabolic Conditioning Workout: “Away from the World” – 4 rounds for time.

Chest to bar pull ups (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 4 reps w/ band)

8 push press (Advanced: 115lbs, Intermediate*: 65lbs, Novice: 45lbs)

12 back squat (same)

400m run

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

Scaling Guide: 12 – 16 minutes.

Scale up/Plan D: 4 bar muscle ups instead of pull ups and 5 rounds. Non plan D people who can RX this workut can do a 5th round if they finish round 4 in under 14 minutes.

Coaching Tips: Get right on that bar and get a set of pull ups done after your run, your pulling muscles will have had a long rest (during the run), to get ready for the pull ups.

Log your results online by clicking here.

Compare To:  New Workout!

Optional ‘Cash Out’: None.

Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row!

This year, Diablo is opening Row’d Royalty to the whole CrossFit community. Let’s find out who the best rowers are in our affiliates and in our community! Each week, Starting January 7th, for 4 weeks a rowing workout will be announced. You’ll have 5 days to complete the workout and submit your score. Video submission may be required for Top 5 scores.

Check out the website HERE. And register HERE

RR FB Cover 851x315

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