150918 Friday – “Green Light”

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: Shoulder and Ankle Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk out of the rack (push or split) or working on jerk drills. Shoot for the 70-80% range. Plan to hit your final weight for 2-3 ‘sets’.

Strength: None.

Metabolic Conditioning: “Green Light” – 4 Rounds For Time.

6 Jerks (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

12 Back Squats (Same)

400m Run

1 Minute Rest

*Women’s Rx

Scaling Guide: 11 – 17 minutes.

Scale up option: 155lbs /105lbs

Log your results online by clicking here.

Compare to: 2015 – 02 – 01

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

Coaching Tips: The jerks should be unbroken for at least the first round or two. You may have to break the squats up, but it is better to do them in small sets, but keep the bar on your back. Most people will do better with a high bar back squat and a more upright torso. The low bar variation will ‘blow up’ the low back in this combination.  If you are someone who always needs oly shoes for squats, I highly recommend you spend some time mobilizing your ankles for this one.

Optional ‘Cash Out’: 15 heavy wall ball, 15 burpees, 2 rounds

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