was successfully added to your cart.
Daily Workout

151114 Saturday – “Badfish”

By November 13, 2015 No Comments

Mobility: Hip Mobility

Skill Practice Warm Up: None

Strength: 9×1 deadlift – 9 of 14. Same weight as Wednesday. (9 sets of 1 rep, “across,” same weight for each set)

COACHING VIDEO

Super Set: 9×1 weighted pull up (9 sets of 1 rep, “across,” same weight for each set)

Metabolic Conditioning: “Badfish”

7 minute AMRAP (As many rounds as possible)

12 lateral burpees over bar (or parallette)

3 dumbbell weighted strict pull-ups (Performance: 25lbs, Athletic*: 10lbs, Health: bodyweight)

Strict bodyweight pull-ups (Performance: 3reps, Athletic *: 1rep, Health: 1rep)

3 kipping pull-ups

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

Scaling Guide: 3-6 Rounds.

Log your results online by clicking here.

Compare to: August 2, 2014

Coaching Tips: Use dumbbell between ankle/knees, do three reps, drop dumbbell, do three strict, drop, do 3 kipping. Health: do 3 with smallest band possible, then do 3 with a bit of a kip, then 3 kipping.

Optional ‘Cash Out’:  400m run, 20 Russian kettlebell swings, 400m run

MOBILE APPS

Download the Diablo App to register for classes, clinics, and more.

[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2014/08/Diablo-Android-300×109.png” image_width=”800″ image_height=”300″ crop=”false” lightbox=”false” frame_style=”simple” link=”https://play.google.com/store/apps/details?id=com.healcode.HC1225&hl=en” target=”_blank” caption_location=”inside-image” align=”center” margin_bottom=”10″ animation=”left-to-right” svg=”false” group=”_general”]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2014/08/Diablo-iOS-2-300×109.png” image_width=”800″ image_height=”300″ crop=”false” lightbox=”false” frame_style=”simple” link=”https://itunes.apple.com/us/app/diablo-fit/id1038941129?mt=8″ target=”_blank” caption_location=”inside-image” align=”center” margin_bottom=”10″ animation=”right-to-left” svg=”false” group=”_general”]

Leave a Reply

%d bloggers like this: