160326 Saturday – 16.5 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 1PM. 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 (list of fun games to play here)

Strength: 5×3 Push Press – 12 of 14 (5 sets of 3 rep, same weight across, approximately 90-95% of max). Instructional Video Here.

Super Set: 5×5 dumbbell lunge or split squat (5 sets of 5 reps, same weight across). Instructional video here. And more here.

Metabolic Conditioning: “Kokoda Track

7 minute AMRAP (as many rounds as possible)

7 dumbbell thrusters (Performance: 45lb / Athletic: 30lb* / Health: 15lb)

7 box jumps or step-ups (Performance: 24” / Athletic: 20” / Health: 12”)

17 butterfly sit-ups

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

Scaling Guide: 3.5 – 6 rounds, about 1.5 min per round

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: The first couple rounds may go by really fast, but this will get hard as the thrusters and box jump / step ups start to build. Don’t rush the sit-ups if your legs are dead and you won’t be able to go right into the next round. Remember that pushing off the legs on the step-ups is allowed and that step ups are still considered “Rx”.

Optional ‘Cash Out’: 1 min plank, 1 min double unders, 3 rounds

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