150703 Friday – “Bone Rattler”

Alamo F!T will be returning Monday, July 6th.  If you have a friend(s) who are interested in trying our CrossFit without the intimidation this is the perfect class!

What you can expect from our FIT! Class:

  • Improved cardiovascular endurance (cardio)
  • High calorie burn
  • Muscle tone & firmness
  • Increased core strength
  • Improved coordination & flexibility
  • Leaner, stronger physique

Current members are welcome the join the class too.  More information can be found here:  https://clients.mindbodyonline.com/classic/ws?studioid=4755&stype=-8&sView=day&sLoc=2&date=07/06/15

Do you want to get the daily workout emailed to you each night? Sign up on the right side of the Workout of the Day page HERE. You will get an email each night when the blog is published.

Mobility: Ankle and Wrist Mobility

Skill Practice Warm Up: None.

Strength: Hang Power Clean  3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).

Metabolic Conditioning: “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: 2015 – 02 – 11

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

Optional ‘Cash Out’:  None.

Have you downloaded the Diablo App yet? It can do cool things like reserve your space in class, let you know when the Out of the Cave food truck is coming to the gym, and info on upcoming events. Check it out!


Download the Diablo App to register for classes, clinics, and more.

Download the Beyond the Whiteboard App to log your workouts and track your progress.

Don’t have a Beyond the Whiteboard account, email info@diablocrossfit.com to get an invite.

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