141223 Tuesday – Limited Hours & “Decreasing Helen”

Make sure to check the schedule between now and the new year. There are limited classes and hours at all of our locations and some days we will be closed. It is best to reserve a spot in class so you don’t miss out.


Mobility: Ankle.


Skill Practice Warm Up: 5 reps of the barbell complex:

1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Full Squat Snatch

Start very light. Do all 4 of these movements without setting the bar down then rest in between each of the 5 reps adjusting the load each ‘rep’ (keep the weight on the lighter side to focus on great form).


Metabolic Conditioning Workout:  “Decreasing Helen” – For Time.

600m Run

30 KB Swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

18 Pull Ups

400m Run

21 KB Swings (Same)

12 Pull Ups

200m Run

12 KB Swings (Same)

6 Pull Ups

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

Scaling Guide:  9 – 13 minutes

Log your results online by clicking here.

Compare to: 2014 – 08 – 26


Optional ‘Cash Out’:  12 Burpees, 50 Double Unders, 12 Burpees


 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

Recommended Posts