Friday, December 29th, 2017 – “11.6+” Franrap

Sign up & test your Oly lifts on Saturday! This is a fun & free event – everyone is invited. If you don’t want to lift, please come cheer on our lifters!

http://diablocrossfit.com/event/diablo-strong-winter-classic

 


Workout: Minute 21 – 40

“11.6+”  – Franrap

CrossFit Games Open Workout 11.6 (7min version)

Complete as many rounds and reps possible in 9 minutes of:

  • 3 Thrusters #65/100  (M55: #55/90)
  • 3 Chest-to-Bar Pull-ups (M55 Women: Chin-over-bar pull-ups)
  • 6 Thrusters
  • 6 Chest to Bar
  • 9 Thrusters, 9 Thrusters, 12 Thu, 12 C2B, etc.

Score: Total Reps

Coach notes:

  • Thrusters: First rounds go quick so push the transition until you need to rest. Then move more methodically and focus on keeping your breath.
  • Avoid redlining until the last minute or two.
  • Chest to Bar Pull-ups: Hold yourself accountable to making contact. Use banded assistance if you are unable to make contact to the bar. Otherwise, modify with a Jumping Chest to Bar Pull-up

Score Guide:

 

Core Blast: Minute 41 – 60

Complete 3 rounds of (12 Minutes):

  • 30sec Flutter Kick
  • 30sec Alternating Leg V-Up (both arms to 1 foot)
  • 30sec Bicycle Kicks
  • 30sec Side Plank (Each Side) – Modify by lowing to the bottom knee on the ground, keep hips up.
  • 1 Minute Plank –
  • 1 Minute Rest

Coach notes:

  • Focus on breathing early.
  • You can rest at any point if needed, just do not quit.

 


Diablo F!T

Complete 4 rounds starting every 5th minute:

  • 1 Minute Plank
  • 16 Single arm Dumbbell Squat Clean
  • 200m Run with dumbbell
  • 50 Double Unders or Jump Rope Skill Work

 


Core & Accessory
Core: 4 rounds (9:30min)

Accessory: 5 rounds

  • 10 Seated, banded Pull-downs (sit on the floor with a band around the pull up bar and do wide arm pull downs just like a pull up)
  • 10 Weighted Maltese Raises: (start light)
  • 10 DB Bent-over Row
  • 1 Chin-up with a 20 sec negative descent (add weight if easy)