160515 Sunday – California Regionals Day 3

Day 2 continued in the right direction with Team Anejo winning both event 4 and 5 and placing 2nd in event 6. This placed them at the top of the leaderboard going into the final day and with 3 events left for Sunday they have a great chance of going to the games and a good chance to stand atop the podium.

Alessandra Pichelli fought her way to 4th place overall with a 1st place event win and a 3rd place finish. If she does what we know she can do you will see her in Carson for the 5th year in a row.

Best of luck to all the teams and individuals tomorrow!

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 7/8 / Heat 3 / Lane 5 / 9:40 am
  • Event 9 / Heat 3 / Lane 5 / 11:10 am

Alessandra Pichelli

  • Event 6 / Heat 3 / Lane 7 / 12:40 pm
  • Event 7 TBD

Periscope

Live Video – Regionals behind the Scenes (Replay’s only available for 24 hours): Periscope – https://www.periscope.tv/diablocrossfit

Facebook

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

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

Instagram

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


Thank You to Our Team Sponsors!

Fitness in Pleasant Hill
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Mobility: Shoulder

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Barbell Warm Up: 2 Rounds of 3 Snatch Pull + 3 Snatch High Pull + 3 Muscle Snatch + 3 Overhead Squat (You will be doing 12 reps with the barbell each round)

Skill Warm Up: 2 Rounds of 3 Power Snatch from the hip + 3 Power Snatch from the knee (Squat below parallel if you can or go as low as you can with your chest up).

Strength: 6×2 Snatch 2 of 14 (6 sets of 2 reps, same weight across, approximately 60 – 70% max snatch).

Super Set: 6×5 Single Arm Ring Row

Metabolic Conditioning: “Kudra”

6 minute AMRAP (As many rounds as possible)

5 ‘heavy’ thrusters (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

5 sumo deadlift high pull (same)

5 20ft lateral shuffles (down and back = 1 rep, touch ground with 1 hand)

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

Scaling Guide: 3 – 6 rounds, about 1:30 per round. Scale up: 135/85lbs

Log your results online by clicking here.

Compare to: December 26, 2015

Coaching Tips: Push the pace on the barbell since the lateral shuffles can only go so fast. Real ‘go-getters’ can try to transition from the last thruster right into the SDHP (but don’t be stupid and hurt yourself if you can’t do it efficiently). Be sure to keep good back and shoulder discipline on the sumo deadlift high pull! If you are rounding the back or internally rotating the shoulder, slow down or drop weight.

Optional ‘Cash Out’: 10 goblet squats, 20 Russian Kb swings, 3 rounds

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