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Daily Workout

150210 Tuesday – CrossFit Strongman

By February 9, 2015 No Comments
Diablo CrossFit will be hosting a CrossFit Certified Course on Strongman!
WHEN: February 28, 2015 8:30 am – 5:00 pm
WHERE: Diablo CrossFit in Pleasant Hill
WHO: Anyone, you don’t need to be a coach to participate.

Please read the Course Descriptions and Requirements for more information.


Course Description

This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.


  • Saturday, February 28th
  • 9 a.m.-5 p.m. with a 1-hour lunch break
  • Arrive at 8:30 a.m. to check in.

Prerequisites: None.

Credentials and Requirements

To receive a Strongman Trainer Certificate, one must:

  1. Hold a valid and current CrossFit Level 1 Trainer Certificate (or a CF-L3); and
  2. Attend and participate in all parts of the Strongman Trainer Course.

If you do not meet these requirements, you are issued a Certificate of Attendance.

Mobility:  Shoulder Mobility

Skill Practice Warm Up: Spend 6 minutes working up to a challenging shoulder press weight (80 – 95% of 1RM). Hit that weight for 2 – 3 more sets. For an extra challenge use an axle bar.

Workout: “Dr. No” – 3 rounds for max wall balls. In 5 minutes perform:

Rope climbs (Performance: 2 reps, Athletic*: 1 rep, Health: 2 rope lay downs)

3 shoulder press (Performance: 115lbs, Athletic*: 65lbs, Health: 20lb dumbbells)

3 push press (same)

3 push jerks (same)

9 front squats (same)

Max wall balls (Performance: 20lbs/10′, Athletic*:14lbs/9′, Health: 10lbs/8′)

1 minute rest

(repeat 2 more times)

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

Scale up option: 135lb/75lb barbells

Scaling Guide:  60 – 120 wall balls. (Only count the Wall Balls on BTWB)

Coaching Notes: If you complete the first round and have more than 3 minutes remaining for wall balls, scale up the barbell next round. You don’t have to scale all the way up to 135/75, but add a little weight. Doing 9+ minutes of wall balls will make you really sore!

Log your results online by clicking here.

Compare To: New Workout!

Optional “Cash Out”:  None.

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