150216 Monday – “Slow your Roll”

Some Diablo Crossfit women getting their judges course done.

If you are competing in the open this year, don’t forget to do the judges course as well. We will need people to help judge on weekends. And you can judge your friends during class for when we do the open workout on Fridays. Here is the LINK. Use the same log-in as your crossfit games site log-in to complete the course. Cost is $10.


Mobility: Shoulder Mobility.


Skill Practice Warm Up:  None.


Workout:  “Slow Your Roll” – 16 minute AMRAP with ‘Rolling Start’

Rolling Start: perform two rounds of the workout’s assigned movements (minus the rest) at a disciplined pace.  Focus on technique and efficiency. This is a “buy in” for the work out and does not count for scoring purposes.  You have 8 minutes to perform the two rounds.  If you finish the two rounds before 8 minutes, you have to wait to start the AMRAP.  If you can’t complete the 2 rounds, just keep going, and start your AMRAP when you finish the 2 rounds.

At 8 minutes start the AMRAP – As many rounds as possible in 8 minutes.

10 hang squat snatches (Performance: 95lbs, Athletic*: 63lbs, Health: 33lbs)

Chest to bar pull ups (Performance: 10, Athletic*: 5, Health: 5 with a band)

Row (Performance: 400m, Athletic*: 300m, Health: 200m)

1 minute rest, if you finish a round after 14 minutes, feel free to start another round as soon as you are ready.

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

Scaling Guide:  1 – 3 rounds (not including the 2 round ‘rolling start’)

Coaching Tips:  The idea behind this style of workout is to force people to slow down and take the time to do it right for a couple of rounds.  If you find yourself taking longer than 4 minutes to do the first ‘buy-in’ round, then you need to scale the rest of the rounds (drop the reps most likely).  After the 8 min checkpoint, don’t forget to speed up!  The rests after that are forced after every row, so push the intensity on the rower.

For the hang squat snatches, it is acceptable to hang power snatch then overhead squat.  If you scale the weight down and still cannot perform the movement due to the mobility issues, then do 6 hang power snatches (or kb swings), and then 6 front squats (or goblet squats).

Log your results online by clicking here.

Compare To:  2013 – 10 – 11


Optional Cash out: None.

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