150905 Saturday – “Studabaker Champ”

Lower Body Mobility Seminar – Sep 12 @ 10:00 am – 12:00 pm

Join Dr. TJ Bachmeyer, Diablo CrossFit member and owner of the SPINE Chiropractic Care for a two hour seminar covering The Lower Body. What the seminar will cover: The Squat and HOW to make it awesome.

  • Knee pain? No problem
  • Ankle mobility
  • Open the Hips
  • Unglue the Hamstrings
  • Do you have beef jerky in your quads?
  • Box jumps for speed
Get that explosive hip driveFREE for No-Limits Ultra, $10 for members, $25 for non-members.  If you sign up before your monthly membership renews it will charge you. Please email either info@diablocrossfit  or christy@diablocrossfit to add you into the class. This class in non-refundable but can be transferred to another event or clinic in the future.

Mobility: Hip Mobility.


Skill Practice Warm Up: Turkish Get Ups (Minimum of 5 per side) 

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Strength: None.


Metabolic Conditioning: “Studabaker Champ”

In 6 Minutes

200m Sandbag Run (Performance: 80lbs, Athletic*: 60lbs, Health: 45lbs)

Then Max Rounds:

12 Bar Facing Burpees

6 Power Cleans  (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

6 Push Press (Same)

6 Back Squat (Same)

2 minutes rest after the 6 minutes.

In 6 minutes (again)

200m Sandbag Run (Performance: 80lbs, Athletic*: 60lbs, Health: 45lbs)

Then Max Rounds: (Start where you left off on the last round)

12 Bar Facing Burpees

6 Power Cleans  (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

6 Push Press (Same)

6 Back Squat (Same)

Scaling Guide: 4- 7 rounds  

Scale Up: 135/85

Log your results online by clicking here.

Compare to: New Workout

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

Coaching Tips: If you don’t have enough sandbags, have people go in ‘waves’ (start them 2 minutes apart). Move steady on the burpees and break up the cleans. Try to do the push press and back squats unbroken if you can. Use a ‘high bar’ back squat so you can maintain a more vertical torso (and not blow up your low back).


Optional ‘Cash Out’: None.

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