160302 Wednesday – Diablo Leaderboard

Check out the Diablo Leaderboards Here

http://diablocrossfit.com/2016-open-leaderboard/

Easiest way to leaderboard is to download the CrossFit Games App to your phone. It can also be used to submit your score next Saturday at 16.2’s Main Event.

 

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Mobility: Shoulder

Skill Practice Warm Up: None

Strength: 6×2 Push Press – 5 of 14 (6 sets of 2 reps, same weight across, approximately 70-75% of max). Instructional Video Here.

Super Set: 6×4 dumbbell lunge or split squat (6 sets of 4 reps, same weight across). Instructional video here. And more here.

Metabolic Conditioning: “Hurt”

7 minute AMRAP (as many rounds as possible)

12 burpees

8 dumbbell thrusters (Performance: 45lb / Athletic: 30lb* / Health: 20lb)

6 Chest-to-Bar Pull-ups* (Health: jumping pull-ups)

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

Scaling Guide: 2.5 – 5 rounds, Scale Up: 53/35lb kb thruster, 8 c2b pull-ups

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: Scale this one so that it is a ‘gasser’ (high cardio respiratory demand). For some this may mean dropping the dumbbell weight or scaling the Chest-to-Bar to pull-ups, jumping pull-ups or ring rows. Try to avoid using your shoulders on the burpees as much as possible and use as much hip drive as you can manage on the thrusters to get the weights overhead – otherwise the shoulders will blow up first slowing you down significantly. Use the burpees to moderate intensity. Do the thrusters without putting down the weights if you can (pause at the shoulder if needed). Move fast on the chest-to-bars going in big sets if possible, but don’t risk tearing the hands!

Optional ‘Cash Out’: 1 min plank with minimal rest, 1 min skip rope (double unders, single unders, cross overs, etc.) 3 rounds

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