was successfully added to your cart.
Daily Workout

Sunday August 21st 2016

By August 20, 2016 No Comments

Mobility: Shoulder

Gymnastics Skill:  Ring Support Hold / Ring Dip / Muscle Up
Start by warming up the ring support position paired with the bottom of the dip. Hold each for a set of 5-10 seconds. Complete 3-5 Ring Dips. Practice Working on the Muscle up Transition.  Or accumulate 5-10 Muscle ups.

*Warm up with the progressions. If you can’t complete the max on each progression stay there for a couple sets.

Workout: 4 Rounds of:

  • 1 Minute Max Bike
    Then:
  • 400m Run
  • 30 Flutter Kicks (Each Kick is 1 Rep)
  • 20 Alternating Leg V-ups (When both hands touch one foot is 1 rep)
  • 10 Bicycle Kicks (Each time your elbow touches your knee is 1 rep)
  • Rest 1 Minute.

18 Minute Time Cap


Diablo F!T: 4 Rounds of E4MOM of

  • 1 Minute Max Bike
    Then:
  • 200/400m Run
  • 30 Flutter Kicks (Each Kick is 1 Rep)
  • 20 Alternating Leg V-ups (When both hands touch one foot is 1 rep)
  • 10 Bicycle Kicks (Each time your elbow touches your knee is 1 rep)
  • Rest 1 Minute.

*Your Rest is how fast you have left over after you complete the round. Otherwise Get back on the Bike at the top of the next 4th Minute.


RomWOD & Skills: Ring Row Variations > Strict Pull Up / Chin Up > Static Hold with Chin above the Bar


Download our Mobile App – Sign up for Classes, Clinics, Check the Daily Workout, & More.

[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/apple-store.jpg” image_width=”555″ image_height=”182″ group=”_general” link=”https://itunes.apple.com/us/app/diablo-fit/id1038941129?mt=8″ align=”center”][mk_padding_divider]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2016/02/Android-Store.png” image_width=”555″ image_height=”182″ group=”_general” link=”https://play.google.com/store/apps/details?id=com.healcode.HC1225&hl=en” align=”center”][mk_padding_divider]
[mk_divider style=”thick_solid” margin_top=”10″ margin_bottom=”10″]

Thank You to Our Team Sponsors!

[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/Reebok.png” image_width=”200″ image_height=”200″ crop=”false” link=”http://www.reebok.com/us/crossfit”]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/RomWOD-Text.png” image_width=”200″ image_height=”200″ crop=”false” link=”https://romwod.com/members/aff/go/diablocf”]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/Epic-Square.png” image_width=”200″ image_height=”200″ crop=”false” link=”https://epicbar.com/”]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/Tres-Agaves-Square.png” image_width=”200″ image_height=”200″ crop=”false” link=”http://www.tresagaves.com/”]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/Cole-European-Square.png” image_width=”200″ image_height=”200″ crop=”false” link=”http://www.coleeuropean.com/”]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/Marc-Pro-Square.jpg” image_width=”200″ image_height=”200″ crop=”false” link=”http://marcpro.com/”]

Log your workout HERE – Beyond the Whiteboard App

Its Free with your membership. Log your workouts and track your progress.

[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2013/08/apple-store.jpg” image_width=”555″ image_height=”182″ group=”_general” link=”https://itunes.apple.com/us/app/beyond-the-whiteboard/id583688662?mt=8″ align=”center”][mk_padding_divider]
[mk_image src=”http://diablocrossfit.com/wp-content/uploads/2016/02/Android-Store.png” image_width=”555″ image_height=”182″ group=”_general” link=”https://play.google.com/store/apps/details?id=com.beyondthewhiteboard.johnnyutah&hl=en” align=”center”][mk_padding_divider]
[mk_divider style=”thick_solid” margin_top=”10″ margin_bottom=”10″]

Instagram

Facebook

Periscope

Leave a Reply

%d bloggers like this: