160101 Friday – Happy New Year!
Our Annual Intra-Gym Throwdown is BACK! We’re doing a Saturday Night Blow-Out this year.
When: Saturday, January 2nd, 6:00pm – 10:30 PM (and possibly later…)
Where: Diablo CrossFit Pleasant Hill
- Morning (5:00am – 9:00 am)
- Mid Day – Alamo – Benicia (9:00am – 4:00 pm)
- Evening (4:00pm – 9:00pm)
Coaches will be running their designated teams and help you strategize for the workouts. Team dress up is optional but always more FUN.
We will have a food truck for dinner/snacks and drinks to celebrate after we are done.
Skill Practice Warm Up: Spend 10 min working up to a challenging pause snatch (pause 2-3 seconds at or below the knee) or snatch off of blocks (bar at knee height).
Super Set: none
Metabolic Conditioning: “Year End Goals”
Choose 2 – 3 to test. Try to do one Strength movement, one Gymnastic, and one small Met-Con.
“Annie” 50-40-30-20-10 Double unders and sit ups (for time)
“Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)
Log your results online by clicking here.
Compare to: December 9, 2015
Coaching Tips: Work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing). If you missed the squat clean testing earlier this week, I recommend doing that as one of the tests today.
Optional ‘Cash Out’: Baseline and Annie