160421 Thursday – RomWOD AKA Range of Motion Workout of the Day


Diablo is excited to partner with RomWOD (Range of Motion Workout of the Day) a program designed to help you as they say, “Get Swole & Flexy”. They produce high quality Daily Mobility videos leading you through 20 (sometimes 40) minutes of poses and stretching to help balance all the lifting and intensity from CrossFit, Barbell Class, or Fit Class. Its a great way to warm up or cool down after class or even do at home on your Apple TV. Its so easy you can even pull it up on you phone and do it in your cubicle. Many of our competitive athletes have been following them for quite some time and are seeing increased flexibility (and peace of mind). Over the next few weeks you will hear more about them as we begin to incorporate their sessions into our Stretch & Flex class in Pleasant Hill. If you would like to follow along at home you can try it for FREE by clicking on one of the links.

RomWOD 14 Day Trial

Mobility: Hips

Skill Practice Warm Up: Spend 10 min working up to a challenging power clean x2, + jerk, (so two power cleans then one jerk at the end).

Strength: None

Super Set: None

Metabolic Conditioning: “Snowcapped“

For time. 4 Rounds.

7 Power clean (Performance: 155lb / Athletic*: 105lb / Health: 65lb)

40′ racked kettlebell lunge (Performance: 53lb / Athletic*: 35lb / Health: 26lb)

40′ bear crawl

20 wall ball (Performance: 20lb,10ft / Athletic*: 14lb, 9ft / Health: 10lb, 8ft)

1 min rest

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

Scaling Guide: Scaling Guide: 12 – 17 min, about 3.5 min per round including the rests, Scale up: 185/125 lb power cleans and OH kb lunges

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: These power cleans should be a bit heavier than what you’d normally do in a metcon so keep that in mind when choosing what load to go with. Singles from round one on is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise. Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20′ and do 20 feet out with one arm, then 20 feet back with the other arm. Then bear crawl the same ‘lane’ to keep it simple! Move fast on the bear crawls and drop down to your knees when you need a rest. Staying in the ‘up’ position only makes you tired without moving you closer to the finish. Try and do the wall balls in big sets due to the forced rest!

Optional ‘Cash Out’: none

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