150301 Sunday – The Open & CrossFit Strongman

Make sure you check the schedule and REGISTER for class on Sunday. We are running the Open in both Pleasant Hill and Alamo and the classes are limited. Thank you to all the Judges and Volunteers who have committed to helping tomorrow and for the next 5 weeks.

Even though it is Open Season many Diablo Coaches and Members decided to devote a day to learning more about Functional Movement and took the CrossFit Strongman Course. They picked up stones, threw kegs & logs overhead along with loading up Yokes and Farmer handles to move lots of weight across the side yard and parking lot. 


Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Deadlift

9 x 1 (9 sets of 1 rep “across,” same weight for each set)

Day 6 of deadlifts. 9 singles, drop all of them from the top. This is the last day at this weight, use the same as your last couple session. Next session you should be going up 5% – 10%. 

Superset: Weighted Strict Pull ups

6 x 6 (6 sets of 6 reps “across, same weight for each set)

Use same weight as earlier in week. Or lightest band possible where you can still get 6 reps.


Metabolic Conditioning Workout:  “Penny Lane” – As many rounds as possible in 7 minutes.

30′ overhead walking lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

15 ‘Russian’ height kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

Push ups (Performance: 15 reps, Athletic*: 10 reps, Health: 10 ring push ups, not knee push ups)

Scaling Guide: 3 – 5 rounds

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

**Kb swings should be ‘Russian’ height.

Log your results online by clicking here.

Compare To:  New Workout!


Optional Cash out:  1 minute of max pull ups, 4 minutes of max meters rowing

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