Sunday March 12th 2017

Dynamic Warmup:  Minute 0 – 15

  • Coaches’ Choice Group Dynamic Warm Up

Partner Skill/Core: Minute 16 – 30

With a Partner, complete 3 rounds of 30 Second Toss / 30 Second Plank

  • Lateral Toss Left / Right Side
  • Plank Lateral Toss Right / Left Side Plank
  • Sit-up Chest Pass / Prone Plank

Start with a comfortable distance between partners for the toss. After completion of the first round, Back further away from each other. The last round should be the furthest distance for the toss.

Workout: Minute 31 – 60

13 Minute AMRAP: With a partner, load a barbell to 95 / 135. Partner A Holds a Front Rack Position while Partner B Completes 1 Round of:

  • 10 Dumbbell Front Rack Lunge 30 / 45 – Hold a single Dumbbell with both hands at the shoulders under the chin
  • 6 Box Jumps
  • 4 Burpees

Then the Partner B will hold the barbell, while Partner A completes a round of the triplet. At any point the barbell drops to the ground, both athletes must complete a 100m Run with the Dumbbell before continuing the round.

The Front Rack Hold is going to be the hardest part of this workout. You may want to consider resting a bit before picking up the barbell, or plan on going a little lighter on the barbell. If partners need to adjust the weight try to keep the the same barbell, just strip the weight to lighten the load.


Diablo F!T: Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

  • Wall Balls
  • 30 Sec Sandbag Cleans / 30 Sec Sandbag Front Rack Hold
  • Box Jumps
  • 30 Sec Burpee / 30 Sec Med Ball Russian Twists

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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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