151004 Sunday – “All for Me Grog”

What is Barbells for Boobs: 
Barbells for Boobs is a non-profit organization who provides funding to breast centers globally through our Mammograms in Action ® Grant Program as a “last resort” resource for thousands of people who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does save lives. 
For the past 5 years, Diablo CrossFit has supported this organization, the fight against breast cancer and coming together as a community to do a workout and have some fun.  Our goal this year is to raise a total of $10,000 for the Barbells for Boobs Organization and we NEED YOUR HELP! 

WHEN: October, 17th 9:00am – 12:00pm

WHERE: Diablo CrossFit

Donation Amount: $25.00 (minimum to participate in the workout)

SUPPORT: WEAR PINK & come cheer for your friends!!

Volunteers! If you would like to volunteer for this event, please sign up here.  Volunteer jobs could include; front door registration, barbell weight change, judging, etc.

Mobility: Shoulder Mobility

Skill Practice Warm Up: None.

Strength: None.

Metabolic Conditioning: “All for Me Grog” –

In 6 Minutes:

Rope Climb  (Performance: 3, Athletic*: 2, Health: 6 Rope Lay Downs)

Then Max Rounds of:

8 High Box Jumps  (Performance: 30in, Athletic*: 24in, Health: 20in)
80’ OH Plate Carry (Performance: 45lbs, Athletic*: 25lbs, Health: 15lb)

Ring Push Up (Performance: 10, Athletic*: 6, Health: 6 at an angle)

12 ‘Heavy’ Russian Kettlebell Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lb)

2 Minute Rest

In 6 Minutes:

Rope Climb  (Performance: 3, Athletic*: 2, Health: 6 Rope Lay Downs)

Then Max Rounds of:

(Start round 2 where you left off during the first round)

8 High Box Jumps  (Performance: 30in, Athletic*: 24in, Health: 20in)
80’ OH Plate Carry (Performance: 45lbs, Athletic*: 25lbs, Health: 15lb)

Ring Push Up (Performance: 10, Athletic*: 6, Health: 6 at an angle)

12 ‘Heavy’ Russian Kettlebell Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lb)

Scaling Guide: 4 – 8 Rounds

Scale Up: Legless Rope Climbs

Log your results online by clicking here.

Compare to: New Workout!

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

Coaching Tips: Get through the rope climbs as fast as possible. These will ‘gas’ you, but the rest of the workout is more of a grinder so don’t be afraid to get a bit winded. Get the arms locked out as best as you can for the OH carries.  For the swings, make sure you are really snapping the hips and trying to drive the KB out and away from you (not bringing it straight up). Use the 2 min rest to make sure you are chalked up for the second round and that your sock/pants/shoes are ready for the next set of rope climbs.

Optional ‘Cash Out’: None.

Recent Posts