160328 Monday – Introducing Diablo CrossFit Añejo – NorCal’s top Team.
Introducing Diablo CrossFit Añejo – NorCal’s top Team.
Get ready to spend May 13th – 15th in sunny San Diego to cheer Diablos Team on at the California Super Regional. Its time to book your flights and hotel rooms. http://games.crossfit.com/region
Mobility: Shoulder (playlist video here)
Skill Practice Warm Up: none (list of fun games to play here)
Strength: 7×1 Push Press – 13 of 14 (7 sets of 1 rep, same weight across, approximately 95% – over max). Instructional Video Here.
Metabolic Conditioning: “More Than a Feeling”
6 minute AMRAP (as many rounds as possible)
6 two hand dumbbell ground to overhead -one in each hand- (Performance: 45lbs, Athletic*: 25lbs, Novice: 15lbs)
Ring dips (Performance: 6 reps, Athletic*: 4 reps, Health: 6 push ups on your toes)
30 double unders
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3-7 rounds
Log your results online by clicking here.
Compare to: July 27, 2015
Coaching Tips: Keep good flat back discipline on the dumbbell ground to overhead! It is easy to let yourself slip and start rounding your back. If you drop the weights from anywhere above your knee its a 5 burpee penalty. Practice kipping the ring dips before you start, those will be a big help on this one.
Optional ‘Cash Out’: 1 min single arm overhead kb walking lunge, 2 min row, 2 rounds