151106 Friday – “Slow Sand” & LIFT OFF!

Tonight at 6:30PM in Pleasant Hill! Come watch some of Diablo’s strongest compete in the CrossFit Lift-Off – an online competition. We’ll have tacos & cider on hand. They’ll need our cheers to hit their weights! It’s gonna be a blast.

Mobility: None. (Mobilize shoulders before class.)

Skill Practice Warm Up: Warm up with 2-3 sets of single arm shoulder press with kettlebells and then 2-3 sets with (two handed) barbell shoulder presses.

Strength: Push Press 2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets of 2 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: none

Metabolic Conditioning: “Slowsand”

For time. 10 minute cap.

400m sandbag run (Performance: 80lbs / Athletic: 60lbs* / Health: 45lbs)

then 4 rounds:

  • 10 ring push ups

  • 10 goblet squats (Performance: 53lbs / Athletic: 35lbs* / Health: 26lbs)

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

Scaling Guide: 4-8 minutes.

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: If you don’t have sandbags (or enough sandbags) just have people shoulder a bumper plate (45/25/15) and then run an extra 50m.  If you have some sandbags, run people in waves so that people can take turns with them. The ring push ups will be the limiting factor for most people.  The scaling here should be such that if people have to drop to singles, they should change the angle of the straps so they can bang out at least 2-3 in a row to keep up intensity.

Optional ‘Cash Out’:  100m db/kb farmer carry, 4 reps of squat clean thruster, 3 rounds


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