Friday February 17th 2017

Dynamic Warmup & Mobility:  Minute 0 – 20

  • Shoulders – Spend a couple minutes to work through any sticky spots around your scapula
  • Coaches’ Choice Group Dynamic Warm Up

Gymnastic Strength: Minute 21 – 30

HSPU Progression

3 – 4 Sets of the following progression.  Go as far as you can through the following progressions. If you are unable to complete the highest rep, Stay at that Progression for the rest of your sets.

  • 5-10 Pike Push-up
  • 5-10 Pike Push-ups from a Box – Stay inverted at the top of the box to replicate the lockout at the top
  • 5-10 Handstand Push-ups Modify with up to 2 Abmats

Workout: Minute 31 – 60

For Time:  

  • 900/1000m Row
  • 15 Push Press – 95 / 135
  • 10 Squat Cleans – Same
  • 250/300m Row
  • 10 Squat Cleans – Same
  • 15 Push Press – Same
  • 900/1000m Row

Score: Total Time

Coach’s Notes: Choose a barbell weight that you will be able to keep moving. The Push Press (Not a Jerk) is probably going to be the limiting factor.  If you feel like you can’t keep the reps in sets of 5, you should plan on Scaling the weight. If you have a tough time dripping into the squat clean, you can Power Clean then Squat or this is another reason you may want to scale the weight.


Diablo F!T: 5 Rounds every 4 Minutes on the minute complete:

  • 400-500m Row
  • 10 Dumbbell Hang Squat Cleans
  • 10 Dumbbell Push Press

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Step 1: Download the SugarWOD App

Step 2: Sign Up with Email / Sign Up with Facebook (AKA Create your account)

Step 3: Find My Box (Hint – Search for Diablo CrossFit) Use Top Secret Code – Diablocf3

Step 4: Log your scores after every workout.

Diablo Members Only, Thanks.

Questions Email info@diablocrossfit.com.

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