160513 Friday – California Regionals Day 1

California Regionals begin Friday down in beautiful Sunny San Diego. Follow Diablo CrossFit Anejo and Alessandra Pichelli at http://games.crossfit.com/region/california-regional and through Social Media for behind the scenes.

Team Diablo CrossFit Anejo

  • Event 1 / Heat 3 / Lane 5 / 9:50 am – Paired Conga Line
  • Event 2 / Heat 3 / Lane 5 / 11:00 am – Mens Snatch Ladder
  • Event 3 / Heat 3 / Lane 5 / 11:50 am –  Womens Snatch Ladder

Alessandra Pichelli

  • Event 1 / Heat 4 / Lane 1 / 12:55 pm – Snatch Ladder
  • Event 2 / Heat 4 / Lane 1 / 3:40 pm – Regional Nate


Live Video – Behind the Scenes: Periscope – https://www.periscope.tv/diablocrossfit


‘Official’ Facebook Page – https://www.facebook.com/DiabloCrossFit/

Diablo Community Group – https://www.facebook.com/groups/105109166278305/ (Members Only)


Instagram – https://www.instagram.com/diablocrossfit/

Thank You to Our Team Sponsors!

Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill
Fitness in Pleasant Hill

Mobility: Hip

Skill Practice Warm Up: None

Strength: 6×2 Front Box Squat 14 of 15 (6 sets of 2 reps, same weight across, approximately 95% – above base 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: “White Wedding

7 minute AMRAP (As many rounds as possible)

Chin-Ups (Performance: 5 Strict, Athletic*: 6 Kipping, Health: 6 with a band)

5 Dumbbell Shoulder Press (Performance: 45lbs, Athletic*: 25lbs, Novice: 15lbs)

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

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

Scaling Guide: 3-5 rounds, about 1:45 per round. Scale Up: 8 chest to bar chin ups, 30lb/20lb wall ball

Log your results online by clicking here.

Compare to: January 10, 2015

Coaching Tips: The “chin-up” is hands supine (palms facing you). Make sure you still hit full extension/lockout at the bottom. If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure. The dumbbell shoulder presses need to be strict (no help from the legs or hips at all). For wall balls, try and use your legs as much as possible to save your shoulders!

Optional ‘Cash Out’: 20 burpees, 400m run with medicine ball

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