Sunday February 12th 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
  • 5-8 Pike Push-ups from a Box – Stay inverted at the top of the box to replicate the lockout at the top
  • 2-5 Strict Handstand Push-ups or Practice a Kip without sacrificing your neck. Try to keep you butt off the wall and keep more weight in your hands and shoulders. Modify with up to 2 Abmats if needed.

Workout: Minute 31 – 60

5 Rounds for time of:

  • 5 Deadlift – 155 / 225
  • 10 Hands off deck Push ups – Use band for assistance if  needed)
  • 5 Deadlifts – Same
  • 30 Double unders

Diablo F!T: Decreasing AMRAP of 8 – 6 – 4 Minutes of working intervals with a 1 Minute Rest between working intervals. Start of each working interval with a 1 minute Prone Plank hold.

  • 5 Dumbbell Deadlift
  • 10 Dumbbell Deficit Push Ups – Make Sure your Chest touches the ground
  • 5 Dumbbell Deadlift
  • 30 Double Unders
  • 300m Row


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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.

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