160426 Tuesday – “Reckless Recluse”
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.
Skill Practice Warm Up: Spend 10 min working up to a challenging push jerk out of the rack. Plan on performing at least 2-3 sets at the final weight.
Super Set: none
Metabolic Conditioning: “Reckless Recluse”
For time. 5 rounds.
4 Jerk ‘heavy’ (Performance: 155lbs / Athletic: 95lbs* / Athletic: 65lbs)
8 ring rows
1 min rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 11 – 18 min. Scale Up: 8 jerks per round, 8 chest-to-bar pull-ups (instead of ring rows)
Log your results online by clicking here.
Compare to: November 18, 2015
Coaching Tips: Jerking will be challenging with the burpees. Make sure that you use a jerk and not a push press to save the shoulders. Keep the ring rows legit and remember that there is no kipping on these. Push the pace on the burpees, but try and use as little ‘pushing’ muscles as possible. Doing ring rows and toes-to-bar may be hard to fit in some spaces so be ready to do your toes-to-bar and ring rows in the same place if possible (just slide the rings to the side).
Optional ‘Cash Out’: none