160425 Monday – “Vodka on the Rocks”


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: Hip

Gymnastics Skill Practice Warm Up: Spend 3 Sets progressing thought:

5-10: Parallette Push Up,

1-5 ring dips, and/or

1+ Muscle Ups.

If you are unable to do 1 strict ring dip, you will be doing 3 sets of push ups or if you are unable to do muscle ups you can do 1 set of push ups and 2 sets of ring dips.

An example would be Set 1: 10 Push Ups, Set 2: 4 Ring Dips, Set 3: 4 Ring Dips or Set 1: 8 Push Ups, Set 2: 8 Push Ups, Set 3: 6 Push Ups.

Spend no more than 8 minutes getting this done.

Strength: 6×2 Front Box Squat 8 of 15 (6 sets of 2 reps, same weight across, approximately 85-90% of max front squat).

Super Set: 6×4 Strict Handstand Push-ups (or progressions), for depth (but stick with the same height for all sets)

Metabolic Conditioning: “Vodka on the Rocks“

6 minute AMRAP (As many rounds as possible)

6 Dumbbell Thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

12 ‘heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

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

Scaling Guide: 4-8 rounds

Log your results online by clicking here.

Compare to: December 21, 2015

Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your belly stays tight (so that you back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down. The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you have lifted before). Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!

Optional ‘Cash Out’: 4 min max calorie row or assault bike

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