150223 Monday – Join in on the DCF YOGA practice and Deadlift cycle day 5!
YOGA comes with your membership. Check the diablocrossfit.com website for times.
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
7 x 1 (7 sets of 1 rep “across,” same weight for each set)
Same weight as last set. This is the same weight as your last 5×1 or a 5% jump from the last weeks 7×1 or 9×1.
Superset: Weighted Strict Pull ups
6 x 5 (6 sets of 5 reps “across, same weight for each set)
Use same weight as earlier in week. Or lightest band possible where you can still get 5 reps.
Metabolic Conditioning Workout: “Copperhead” – As many rounds as possible for 7 minutes.
10 deadlifts (Performance: 205lbs, Athletic*: 125lbs, Health: 85lbs)
10 axle deadlifts with double overhand grip (Performance: 185lbs, Athletic *: 95lbs, Health: 65lbs)
15 box step ups (Performance: 24″, Athletic*: 20″, Novice: 12″) OR 15 pistols
10 bar facing burpees
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds.
Coaching Tips: A few options on this workout. Both deadlift options are Rx and for those people who have pistols we encourage you to do pistols instead of box step ups. However box step ups are not scaled, they are still Rx. Just depends on if you want to work on pistols today. Bar facing burpees require a two foot jump off and landing.
Compare To: New Workout!
Optional Cash out: 100m run, 200m run, 400m run. (basically a 800m shuttle run)