Thursday, January 4th, 2018
Dynamic Warmup: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Strength: Minute 21 – 40 Back Squat: 6 sets of 6 reps at 70-75% Coach notes: This is a “high-bar” back squat. We are starting a new strength cycle this week. The cycle starts light for a lot of reps. This is a […]
Week 2: January 8-14, 2018
MONDAY 1.8.18 CrossFit Strength: Push Press: 5 sets @ 10-8-6-4-2 Metcon: complete 3 rounds for time: 10 Power Snatches #75/115 (M55: #55/95) 10 Box Jumps 20”/24“ 500m Row F!T Conditioning: complete 4 rounds starting every 5th minute: 1-minute Plank 16 Single-arm Dumbbell Squat Clean (alt. every 4th rep) 200m Run with Dumbbell 50 Double-unders or […]
Wednesday, January 3rd, 2018 – Holiday Party RSVP Please!
“I think in terms of the day’s resolutions, not the years’.” Henry Moore https://diablocrossfit.com/event/diablo-holiday-party-2017 Dynamic Warmup: Minute 0 – 20 Coaches’ Choice Group Dynamic Warm Up Dumbbell (Kettlebell) Strength: Minute 21 – 40 Complete 6 rounds alternating every minute on the minute (12 minutes) 8 Dumbbell (or KB) Tall Kneeling Strict Press 30 seconds Max […]
Tuesday, January 2nd, 2018
https://diablocrossfit.com/event/diablo-holiday-party-2017 Dynamic Warmup: Minute 0–15 Coaches’ Choice Group Dynamic Warm Up Gymnastic Skill: Minute 16–40 Complete 6 rounds alternating every minute on the minute (12 minutes): 5-10 Strict Pull-ups 8-10 Dumbbell Lat Pull-overs Coach notes: Pull-ups: Keep the reps strict and sets as big as possible. Modify with band assistance or seated pull-ups using a […]
