160305 Saturday – 16.2 Main Event!

  • Official Judged Scores are ONLY available at our Saturday Main Event in Pleasant Hill!  All other scores will have to be submitted via with a video online. Diablo’s Head Judge will not approve Open Workout Scores submitted before or after the Saturday Main Event. The CrossFit Games Committee has very harsh penalties for affiliates that violate judging standards. Diablo’s Head Judge will be onsite and supervising the day’s event and judging.

Diablo CrossFit’s Saturday Main Events:

In 2016, the entire Diablo Community will come together on Saturdays to complete the CrossFit Games Open Workouts! Join us on Feb 27, Mar 5, 12, 19 & 26th.

Heats will begin at 9:00 AM and finish by 2PM. Diablo’s Competition Team athletes (many of whom are trying to earn a spot at the Regionals and eventually the Games) will be competing at 11 AM – stick around, watch the fun & cheer them on. It will be exciting!

  • Join the fun with your Diablo Community: morning, mid day, afternoon, Alamo & Benicia!
  • Cheer on our Diablo Team as they vie for a spot at the prestigious California Super Regional & the Games!
  • Challenge yourself: RX or Scaled!
  • Computers will be available on-site for score submission
  • Your score will be “validated” immediately!

IMPORTANT CHANGES FOR 2016:

  • Diablo CrossFit will NOT be programming the Open Workouts into our daily programming! Judges are often not available and our Coaches are unable to create a quality class experience for everyone.
  • Official Judged Scores are ONLY available at our Saturday Main Event in Pleasant Hill!  All other scores will have to be submitted via with a video online. Diablo’s Head Judge will not approve Open Workout Scores submitted before or after the Saturday Main Event. The CrossFit Games Committee has very harsh penalties for affiliates that violate judging standards. Diablo’s Head Judge will be onsite and supervising the day’s event and judging.
  • As soon as you complete your workout, you’ll be able to enter your score online and we’ll immediately validate it.
  • If you choose to do your workout at Alamo, or if you want to redo your workout on another day, you MUST video record your workout and submit your score with your video! You do not need a judge. Your score will be validated by CrossFit Games HQ. You do not need a judge, but the clock or a person with a stopwatch must be in the video frame.
  • Check out our Saturday Main Event page for all the details and information!

Mobility: Hip (playlist video here)

Skill Practice Warm Up: None

Metabolic Conditioning: “Basket Case”

13 minute AMRAP (as many rounds as possible)

30 double unders (Health: 60 singles)

8 front squat (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)

8 toes to bar

Kipping HSPU (Performance: 8 reps, Athletic*: 5 reps, Health: 8 reps of push press with the bar weight listed above)

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

Scaling Guide: 4-6 rounds

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: With four movements and a relatively short time domain, be careful not to waste too much time between movements.  Even though the HSPU are the only shoulder pressing movement here, the shoulders will get very fatigued from the double under, front squat, toes-to-bar combo.  That said, pace (and scale/regress) your HSPU wisely so you aren’t using your neck like a pogo stick.  For some, it will be a good idea to just keep the reps down here (even down to 3 per round, rather than get stuck or go down to push presses).

Optional ‘Cash Out’: 2 min row or assault bike, 1 min hollow rocks, 2 min row or assault bike

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