150709 Thursday – “Matte Black LandRover”
Please join Team Añejo in a fun filled Game Night! As the CrossFit Games have grown in size and popularity, costs have risen dramatically. Athletes have to arrive sooner and stay longer in Los Angeles. Diablo has always provided a daily stipend to all of our athletes to offset the largest expenses, but there is still a shortage. This Fundraiser will assist all the team members with any expenses they will acquire during their trip down to Carson. Bring your competitive self for some games, drinking, and camaraderie.
When: July 17th 6:30-10:00pm
What Games: Poker, Bingo, Catch Phrase, Yahtzee, Grid Pong
Poker is a $20 buy in. There will be a competitors table(s) and beginners table(s) so all levels welcome! Bingo is $3 per card.
Entry Fee: $10 for adults, includes 1 drink ticket. $5 for kids -we will have a supervised kids area with a jump house and projector screen for movies. Tickets will be sold at the door but we would like to know in advance how many poker tables and dealers we will need.
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging heaving snatch balance + 1 OHS. Both reps should have a 3 second pause at the bottom of the squat. Plan on doing 7-10 total repetitions, increasing the load each time until the last few sets. Then hit that final weight a few times (approximately 60-80% of your snatch or OHS).
Metabolic Conditioning: “Matte Black LandRover” – 3 Rounds For time.
5 Overhead Squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
10 Dumbbell Clusters (squat clean to thruster, must come to full extension before squatting… no ‘squat curls’) (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)
15 Toes to Bar (Health: Sit Ups)
*Women’s “As Prescribed” Performance weights and reps (Rx)
Scaling Guide: 19 –30 Minutes
Scale Up: 155/105 OHS and/or 10 Bar Muscle Ups instead of Toes to Bar.
Coaching Tips: Coaching Tips: Use the snatch balance + OHS work to help you judge the weight you should be using for this workout. The load in the class should be at least 10% lighter than what you did for the drill. That means that if you want to do this ‘as prescribed’, you’ll need to lift in the 150/95 range (with decent form) in the warm up. For the clusters, today we are going to require everyone touch the floor (only two ‘heads’ total required, not all four), come to full hip open clean, then squat to the bottom. We do not want to see a full squat, to curl, to thruster (although sometimes those can be allowed, generally speaking if you can do those, the weight isn’t heavy enough). Overall, you should try and get through the first three movements quickly, and then use the run to ‘pace’. Make sure that you don’t sprint into the OHS and get sloppy there. Coast in from the run so you can make those OHS look pretty!
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Optional ‘Cash Out’: None.
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