150211 Wednesday – “Bone Rattler”

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:  Hip Mobility.

Skill Practice Warm Up:  None.

Workout:  Deadlift

5 x 1 (5 sets of 1 rep “across,” the same weight each set)

Superset: Weighted Strict Pull ups

7 x 4 (7 sets of 4 reps “across,” the same weight each set)

This is the start of our new strength cycle, Deadlifts! Start at 70% – 75% of your max deadlift if you know what that is, if you don’t just start conservative and make sure your form is on point. Advanced weightlifters (those who can deadlift 1.75 – 2x bodyweight) can start this cycle deadlifting from a 1.5″ – 2″ platform. Starting weight will still be the same.

Metabolic Conditioning Workout:  “Bone Rattler”- As many rounds as possible in 6 minutes.

3 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

3 dumbbell hang power cleans (same)

12 box jumps (Performance: 24”, Athletic*: 20”, Health: 20” step ups)

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

Scaling Guide:  4 – 8 rounds.  Scale up to 55/35 for an additional challenge.

Coaching Tips:  Focus on using a lot of hip pop to get the dumbbells up.  Keep the torso upright and save your low back!  Avoid ‘curling’ the weights and using your arms. Practice jump up/step downs unless you plan on competing soon (and you may want to spend a bit of extra time on Achilles mobility).
Log your results online by clicking here.

Compare To:  2014 – 09 – 08

 Optional Cash-out: 1 min double unders, 1 min: 5 push ups & 5 lunges per leg, 3 rounds.

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