Sunday April 16th 2017 – Sunday Summary

Sunday Summary:

Coach Jamie Lee tells us what to look for this week!

Monday will be kicking off with some Kettlebell / Dumbbell overhead skill work to warm up for some Push Presses in the Workout. Don’t forget your rope today. If you have a hard time figuring out your jump rope size, you may want to consider investing in your own rope that fits you better.

Tuesday is a testing day. We are going to establish a new or current 1 rep max Deadlift. We have been gradually increasing the Deadlift intensity while lowering the volume through the last 4 months and now we get to see where we are at. The Workout will be a fun little Bike ride with some gymnastic tests following each interval.

Wednesday is going to be our version of the “Bergeron Beep Test”. We will be starting off with a 10 minute EMOM that will be scored from 0 -10, right into a row. This will be a longer Workout and deceivingly hard while being fun.

Thursday we are doing a heavy Power Clean EMOM. Starting at a moderate weight and increase the load as your technique allows your to go up. This will be followed up with a shorter couplet for a metcon.

Friday is a longer Workout that includes some decreasing runs. Also, would be wise to bring some higher socks to avoid the potential rope burn from rope climbs. Post Workout it would be a good idea to complete a cool down and spend some time on shoulder mobility; Saturday’s session, there is a bit of overhead work.

Saturday we have a heavy Front Squat + Press session. Then we have a task oriented Workout scheduled post lifting. Spend some time stretching those shoulders; those triceps may be a little lit up.

Sunday is an 18 minute AMRAP with a built in rest. There will be some Bear Hug Carries in the Workout. It is very important that you spend some time in the beginning of class, after the warm up, to figure out how to brace your core while carrying the bag. If you are unable to hold the bag unbroken on the walk it’s ok to set it down vs scaling to a shoulder carry (which is ok if you need to).


Dynamic Warmup:  Minute 0 – 25

  • Coaches’ Choice Group Dynamic Warm Up
    • Shoulders & Hips
  • Running warm up Drills
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Workout: Minute 26 – 60

Complete 7 rounds for time (25 Minute Time Cap)

  • 250m Row
  • 5 Overhead Squats 75 / 115  (DO NOT intentionally bail behind the body at the end of the set) – Modify with Front Squats 95 / 135
  • 200m Run

Score: Total Time


Diablo F!T: 20 Minute AMRAP of:

  • 250m Row
  • 6 Goblet Squats
  • 200m Run.

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