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

Teams:

  • 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.


 

Context: Competition

Mobility: Ankle

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).

Strength: none

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.

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push-ups (no dropping off of toes)

Max sit-ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight Turkish get-up

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

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