150825 Tuesday – “Dr. Wily’s Revenge”

Please join Diablo CrossFit in supporting the “Lift Up Autism” Fundraiser on September 19th.  We will be doing this as the class WOD on Saturday and hope you can donate to the cause!

What is “Lift Up Autism”:  Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.  This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

Where the proceeds go:

  • The Autism Tree Project Foundation – The Autism Tree Project Foundation was created as a way to help build community awareness for autism. ATPF’s goal is to give children on the autism spectrum a voice and build a community of compassion towards the parents and families of these special children.  ATPF helps thousands of families with autism create a roadmap for their child with autism and navigate a very complex system of care required for children with Autism Spectrum Disorder.
  • Autism Research Institute – The Autism Research Institute focuses on researching the causes of autism, as well as developing safe and effective treatments for those currently affected by the disorder.
  • Doug Flutie Jr. Foundation – Through our programs and partnerships, we help people with autism get access to care; lead more active lifestyles; and grow toward adult independence.

The Workout:

“LUKE” 5 Minute AMRAP

  • 4 Power Cleans (155 /105)
  • 24 Double Unders
  • 10 Pull-Ups

Mobility: Hip Mobility


Skill Practice Warm Up: Spend 10 minutes working on pistol progressions. Single leg sit to stands, rolling into a pistol, using a counter balance, standing on a box, etc.


Strength: Front Box Squat – Session 10

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

Increase the weight by 10 – 20 lbs.

Super Set: 7 x 3 Half Kneeling Single Arm Strict Press (7 sets of 3 reps, “across,” same weight for each set)


Metabolic Conditioning: “Dr. Wily’s Revenge” – 7 minute AMRAP

8 right arm kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

8 left arm kettlebell swings

20 foot Walking lunge with kb racked at the shoulder (switch shoulders as desired)

Scaling Guide: 4 – 8 rounds

Log your results online by clicking here.

Compare to: 2015 – 03 – 25

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

Coaching Tips: For the swings, keep the shoulder back and in the socket.  Don’t let that arm rotate in and risk hurting the shoulder.  Keep your chest up and really pop the hips.  For the lunges, keep the core tight and don’t take too large of steps.  Long steps can make you lose the lumbar curve as you hyperextend the spine because your hip flexor is pulling on your vertebrae. Keep the front knee out over the outside ankle and don’t let it go in or forward past the toes.


Optional ‘Cash Out’: 1 min double unders, 1 min row, 2 rounds

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