141224 Wednesday – Front Box Squats & “Dumbbell DT”

We have limited hours today and through the end of the year. Please check the schedule and reserve a spot so you don’t miss a workout. Merry Christmas, Happy Hanukah, Etc… 


 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 11th session of the Front Box Squat cycle, week 4, if weights last week still felt relatively light, feel free to make a bigger jump this week, if you were here Monday try and stay at that weight.

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Super Set: Perfect Ring Dips

2 -3 reps for 6 sets

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Metabolic Conditioning Workout: “Dumbbell DT” – 5 rounds for time.

12 dumbbell deadlifts (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

Scaling Guide: 4 – 8 minutes (scale up the DB weight if more of a challenge is needed)

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

Log your results online by clicking here.


Cash out: 4 Minutes of Rowing


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

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