Saturday February 11th 2017

Diablo Run Club: Canceled this weekend. 


Dynamic Warmup & Mobility:  Minute 0 – 20

  • Legs – Use a roller to work through your Quads and the top of your adductors
  • Coaches’ Choice Group Dynamic Warm Up
  • Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 45

Front Squat 5 x 5 at 75% 1 Rep Max Front Squat (Session 2 of 4)

Start with an empty bar for a set of 5-8 Tempo Squats, counting to 3 into the hole, then drive out of the squat. Then start adding weight to the bar for warm up sets of 3 – 5 reps increasing 30 – 50 lbs per warm up set. Once you reach your 75% Complete all 5 sets at the same weight.  

If you do not know your max, increase the weight to find a strong effort, then try to complete that weight for 2 sets.

Workout: Minute 46 – 60

3 Rounds of:

  • 7 Dumbbell Hang Squat Cleans – 30/45
  • 6 Dumbbell Walking Lunge  – Same
  • 5 Dumbbell Push Press – Same
  • 250/300m Row

Score: Total time


Diablo Strong – Week 2 / Day 3

Our Diablo Strong Classes meet in Pleasant Hill Tuesday, Thursday, and Saturday or you can always set up Custom Coaching Sessions with one of our Olympic Lifting Coaches HERE.

  • Snatch 4×1 @ 83%
  • Clean & Jerk 4×1 @ 83%
  • Push Press 5×5 @ 73% of your 1 RM C&J
  • Front Squat 7×1 @ 85%
  • Core Blast! 3 Rounds
    • 30 Second Flutter Kick
    • 30 Second Alternating Leg V-Up
    • 30 Second Bicycle Kicks
    • 45 Second Side Plank Each Side
    • 1 Minute Rest

Diablo F!T: Complete 5 rounds alternating every 2 minutes on the minute.

E2MOM A:

  • 7 Dumbbell Hang Squat Cleans
  • 6 Dumbbell Walking Lunge  
  • 5 Dumbbell Push Press

E2MOM B:

  • Row 250m-300m

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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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