Sunday June 19th 2016

Mobility: Shoulder

Gymnastic Skill: Rope Climbing Skill. YouTube Preview Image

Spend 6 Minutes Practicing Rope Climb Techniques. (Accumulate 3-6 Rope Climbs, or 3-6 sets of 3 Rope Climbing Footwork Pull Ups.

Gymnastic Accessory: 3 Sets of 3-6 Rope pull ups into a 10-30 second Hang (Short rope folded over a Pull up Bar) *If you can’t hang Pull on the rope or work your strict Pull ups with a dead hang at the end of it.

Workout: 12 Minute AMRAP of

  • 12 Alternating Leg Pistols (Modify with a Box Pistol)
  • 12 Burpee on to Plate (Jump, do not step up) (25/45)
  • 100m Bumper Plate Farmer Carry. (25’s/45’s)
  • 1 Minute Rest

Coaching tips: If you can do some pistols but are slow at them cut your reps down so you can keep the intensity of the workout up, do 9 or 6 reps each round. Move consistently on the burpees. When you pop up off the ground try and get close to the bumper plate so you do not have to jump far, same thing on the reverse. Move quick on the farmer carry’s because your grip will go fast, you’ll have a minute to recover so push it.


Diablo F!T: 3 Rounds of 1 minute on one minute off. Start at any station and rotate. (24 total minutes)

  • Row
  • Burpee bar touch
  • Rope lay downs
  • Lunges

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