Thank You to Our Team Sponsors!
Where: Del Mar Fairgrounds in San Diego – https://goo.gl/maps/QhZA7dj2RRo
When: May 13th – 15th (Friday to Sunday)
Who’s Competing: Alessandra Pichelli as an Individual –http://diablocrossfit.com/team-diablo-crossfit-anejo/#Alessandra
Team Diablo CrossFit Anejo: Kaitlin Kopp, Kayla Clark, Vanessa Santillan, Whitney Heuser, Jamie Lee, Kyle Kleinschmidt, Kyle Zozaya, & Pete Lemone. Coached by Payam Saljoughian.
Buy your regional tickets here – https://www.cuetoems.com/cfregion_2016/OnlineTicketSales.aspx?l=ca
Get your plane ticket here – https://www.kayak.com/flights/SFO,nearby-SAN/2016-05-13/2016-05-15
Or Drive – https://goo.gl/maps/TEZzq7qTBzx
Accommodations: Your best bet is to rent an house from AirBnb with a group of fellow DCFers. Not only can it be cheaper, but you will have a kitchen to cook all your meals in. https://www.airbnb.com/s/San-Diego–CA–United-States?guests=6&checkin=05%2F13%2F2016&checkout=05%2F15%2F2016&ss_id=9w6tbdva&source=bb&s_tag=Q0N0F6Gz
Shirts: Are Here!
Skill Practice Warm Up: None
Strength: 5×3 Front Box Squat 12 of 15 (5 sets of 3 reps, same weight across, approximately 90-100% of max front squat).
Super Set: 5×5 Strict Handstand Push-ups (or progressions), for depth (but stick with the same height for all sets)
Metabolic Conditioning: “Medusa”
15-10-5 Front Squats (135/*83/63)
30-20-10 Ab Mat Sit ups (Modified Reps scheme 20-15-10)
After the last round of sit ups, complete a 400m Run.
Scaling Guide: 5-9 Minutes
*Coaches Notes: Be sure to choose your weight wisely. You may want to do the first round of squats in two sets, and try and keep the last two rounds unbroken.
*Women’s “As Prescribed” weights and reps (Rx)
Log your results online by clicking here.
Compare to: New Workout
Optional ‘Cash Out’: 10 minutes of mobility