150903 Thursday – “Tchaikovsky’s No. 6″

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: Kipping pull up practice and bar muscle up progressions.


Strength: None.


Metabolic Conditioning:  “Tchaikovsky’s No. 6” – 5 Rounds for time.

Kipping Pull Up  (Performance: 15, Athletic*: 10, Health: 5 Hard Ring Rows)

80 foot Walking Lunge  

15 Russian KB Swings (Performance: 70, Athletic*: 53, Health: 35)

25 Abmat Sit Ups

Game Changer: RX ONLY – When you are done, you have the option of rowing for calories between min 11 and min 14.  Each calorie earned will allow you to subtract one second from your posted time (be sure to log the real time and calories in your notes).  If you finish before min 11, you have to wait.  If you finish after min 14, you don’t get to row at all.

Scaling Guide:  9 – 16 Minutes

Log your results online by clicking here.

Compare to: New Workout!

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

Coaching Tips: Make sure your hands are in good shape before doing this one (no callouses, rips, etc.). You also won’t want to do big sets of pull ups if you know your hands are the weak link. Pace the pull ups and try to go hard everywhere else. Be sure to have good knee discipline on the lunges (the forward knee should track the foot, not caving in). Most of you should be able to do the kb swings unbroken on the first few rounds if your grip isn’t too tired. Butterfly sit ups are not required, but anchoring the feet is a no-no.  We also want to make sure that the hips stay on the floor as you lay back (no picking the butt off the ground when the shoulders touch, it is a surefire way to get “The Dreaded Rasberry”).


Optional ‘Cash Out’: 3 min max calorie row

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