160312 Saturday – 16.3 Main Event!

  • Official Judged Scores are ONLY available at our Saturday Main Event in Pleasant Hill!  All other scores will have to be submitted via with a video online. Diablo’s Head Judge will not approve Open Workout Scores submitted before or after the Saturday Main Event. The CrossFit Games Committee has very harsh penalties for affiliates that violate judging standards. Diablo’s Head Judge will be onsite and supervising the day’s event and judging.

Diablo CrossFit’s Saturday Main Events:

In 2016, the entire Diablo Community will come together on Saturdays to complete the CrossFit Games Open Workouts! Join us on Feb 27, Mar 5, 12, 19 & 26th.

Heats will begin at 9:00 AM and finish by 2PM. Diablo’s Competition Team athletes (many of whom are trying to earn a spot at the Regionals and eventually the Games) will be competing at 11 AM – stick around, watch the fun & cheer them on. It will be exciting!

  • Join the fun with your Diablo Community: morning, mid day, afternoon, Alamo & Benicia!
  • Cheer on our Diablo Team as they vie for a spot at the prestigious California Super Regional & the Games!
  • Challenge yourself: RX or Scaled!
  • Computers will be available on-site for score submission
  • Your score will be “validated” immediately!

IMPORTANT CHANGES FOR 2016:

  • Diablo CrossFit will NOT be programming the Open Workouts into our daily programming! Judges are often not available and our Coaches are unable to create a quality class experience for everyone.
  • Official Judged Scores are ONLY available at our Saturday Main Event in Pleasant Hill!  All other scores will have to be submitted via with a video online. Diablo’s Head Judge will not approve Open Workout Scores submitted before or after the Saturday Main Event. The CrossFit Games Committee has very harsh penalties for affiliates that violate judging standards. Diablo’s Head Judge will be onsite and supervising the day’s event and judging.
  • As soon as you complete your workout, you’ll be able to enter your score online and we’ll immediately validate it.
  • If you choose to do your workout at Alamo, or if you want to redo your workout on another day, you MUST video record your workout and submit your score with your video! You do not need a judge. Your score will be validated by CrossFit Games HQ. You do not need a judge, but the clock or a person with a stopwatch must be in the video frame.
  • Check out our Saturday Main Event page for all the details and information!

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: None

Metabolic Conditioning: “Mint Condition”

4 rounds, as many wall ball reps as possible

In 3 minutes:

5 jerks (Performance: 165lbs, Athletic*: 105lbs, Health: 65lbs)

15 kettlebell sumo deadlift high pulls (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs) -OR- Deadlifts with the barbell (same weight as above).

Then max wall balls with the remaining time (Performance: 20lb/10ft, Athletic *: 14lb/9ft, Health: 10lb/8ft)

Rest 1 minute

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

Scaling Guide: 80 – 140 reps. Scale up to 185/115lbs for the jerks and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout. It is also a good idea to scale up the jerk or wall ball weight if you get more than 70 reps your first two rounds!  Doing more than 120-140 wall balls is NOT the goal of this workout (it will make you sore for days).

Log your results online by clicking here.

Compare to: January 15, 2016

Coaching Tips: The jerks should be unbroken for at least the first round, and maybe the second. If you go unbroken all four rounds, you may not have scaled correctly. Keep the shoulders back in the socket (squeeze the shoulder blades) to protect them on the sumo-deadlift high-pulls.  Break the wall balls up into short sets with short rest until the last round or two.

Optional ‘Cash Out’: none

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