160205 Friday – Golden State Games this Saturday!
Diablo has 4 Teams (16 Athletes) going to The Golden State Games this Saturday at CrossFit 209 in Stockton. First heat starts at 9:15am. Make sure you google this address – 3400 E 8 Mile Rd, Stockton, CA 95212 – so you get to the new facility they just moved to. Come on out and to cheer them on!
Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: None
Strength: 3-2-2-2-1-1-1-1 split jerk (8 sets with decreasing reps for each set; increase weight with each set)
Super Set: 8×3 single arm ring row
Metabolic Conditioning: “Team Lawn Mowing”
10 minute AMRAP (as many reps as possible)
With teams of 4, one sled per team
90 foot low handle sled push, 90 foot high handle sled push (Performance: +140lbs, Athletic*: +90lbs, Health: +50lbs)
Down and back is ONE rep. You may only switch after a person has done 90’ low handle and 90’ high handle.
Alternatively: 20’ out and 20’ back sled push x 2 (4 total trips) is the equivalent to one 90 out and back. So to use this method, each person must make 2 round trips of 20’ for each “rep” (no splitting it up).
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 10 – 24 reps (combined for team).
Log your results online by clicking here.
Compare to: March 7, 2015
Coaching Tips: Start the first couple sled pushes slower than you think. They get hard very quickly! Try and alternate every round. If someone is starting to go a lot slower than their teammates, you can have them rotate out. Just keep in mind that rotating out means that everyone else is getting less rest!
Optional ‘Cash Out’: With a partner, 100m db/kb farmer carry, 25 burpees, 3 rounds