MONDAY 4.16.18
CrossFit
Metcon: 3 Rounds of:
- 800m Run
- 2o Knees to Elbow
- 20 Wall Balls #14-9’/20-10′
- 20 Push-press #53/75
Diablo F!T
Conditioning: “Fun with Tabata”
- Air Bike for Cals
- KB Sumo Deadlift High Pull (#53/#70) / Supine Bridge
- Push-ups / Air Squats
- Dead bugs / Prone Plank
Core: 3 rounds
- 5 Jefferson curls (25-35 DB)
- 7 Rounded upper back deadlift (start light, move up each round)
- 14 Back extension with rotation on GHD
Accessory: 3 rounds
- 30sec Right side Banded clams
- 30sec Left side Banded clams
- 15sec rest
- 30sec Right side Donkey Kicks
- 30sec Left side Donkey kicks
- 15sec rest
TUESDAY 4.17.18
CrossFit
Barbell Strength: Clean Pull + Position 2 Squat Clean
- Complete 6 set of 1 Clean Pull + 2 Hang Squat Cleans from position 1
- Begin your 1st set at 70% 1 RM Clean
Metcon: Complete 4 rounds:
- 500m Row
- Rest 2-minutes if over 2:00/500m or 90-second if under 1:59/500,m
*Score your slowest 500m
Diablo Strong
Max Out Week
- Build to a Max Power Snatch (Keeping the feet in control)
- Build to a Max Snatch Balance (heaving) from a rack. *2-3sec Pause in the bottom of the squat.
*5 Weeks to Spring Classic (Diablo in-house Weight Lifting Meet)
WEDNESDAY 4.18.18
CrossFit
Skill: Strict Muscle Up Progressions
- Spend 6 minutes working through the following progression to find the most appropriate drill for you
- Strict Transition
- Box Transition
- High Ring Muscle-up (Try to Practice the Strict)
Gymnastic EMOM: Week 3 EMOM
>Complete 6 rounds starting every minute on the minute – rotate through the two stations.
- 4-8 Kipping Toes-to-bar + Pull-up Complex
- 5-8 Ring Dips or Deficit Push-ups
>Or
- 1-2 Ring Muscle Ups every 30 seconds for as long as possible
- If you fail before the 12 minutes is up, complete the EMOM listed above.
Metcon: Complete as many rounds possible in 10-minutes
- 10 Handstand Push-ups
- 35 Double Unders
- 100m Farmer Carry #35/50
Diablo F!T
Conditioning: Complete 4 rounds starting every 5th minute.
- 1-minute Chinese Plank
- 400m Run
- 12 KB Swings
- Max Strict Pull-ups (banded or Ring Rows)
Core: 4 rounds (NO REST)
- 30sec Left Plank
- 30sec Front Plank
- 30sec Right Plank
- 30sec Front Plank
Accessory: 3 rounds
- 10 Hammer curls (5 per arm move up every round)
- 10 Tricep kickbacks (Same)
- 10 Banded Straight Arm Lat Pulldown
THURSDAY 4.19.18
CrossFit
Strength: Back Squat
- Complete 5 sets of 5 working between 75-85%
Metcon: Complete 10-9-8-7-6-5-4-3-2-1 for time:
- Kettlebell Sumo Deadlift High Pull #53/70 (m55: #35/53)
- Goblet Squats Same
Diablo Strong
Max Out week
- Max Power Clean + Jerk
- Complete 3-5 sets to find a max load for the full complex
- 5 Double KB Swing
- 5 Double KB Squat Clean
- 5 Double KB Front Squat
- 5 Double KB Shoulder to overhead.
- Every set must be completed unbroken
*5 Weeks to Spring Classic
FRIDAY 4.20.18
CrossFit
Metcon: Complete 5 rounds for time
- 400m Run
- 4 Power Cleans #95/135 (m55: #75/115)
- 8 Shoulder to Overhead
Diablo F!T
Conditioning: EMOM + E2MOM
>Start with a 10 Minute EMOM of:
- 7 V-Ups
- 7 KB Sumo Deadlift High Pull (#53/#70)
- 7 Box Jumps or Step Ups (20/24)
- If you can not complete the reps in the minute, skip the next round and complete a 30sec plank penalty. Then continue to the next round.
- Rest till minute 11, then
>Every 2 minutes for 5 rounds complete:
- Row 300/400
- Max Push-ups until the next round starts.
Core: 2 rounds (15min time cap)
- 100 butt ups
- 20 candlestick lifts
- 20 Supermans
Accessory: 3 rounds
- 10 Right leg RDL (weighted with KB)
- 10 Left leg RDL
- 5 eyes closed Right leg clocks (12,3,6,9 there and back is one rep)
- 5 eyes closed Left leg clocks
SATURDAY 4.21.18
CrossFit
Core Activation: Complete 3 rounds rotating every minute on the minute – rotate through these stations.
- 15-20 Banded Glute Bridge Clamshells
- 10 GHD Hip Extensions 2-3sec Negative
- 3-6 Clock Lunges (12, 3, 6, 9 & Curtsy Squat / Repeat other side)
- 5-8 Strict Toes to Bar
Metcon: Complete as many rounds in 17-minutes
- 12 Pull-ups
- 9 Box Jump 20″/24″
- 6 Deadlift #155/225 (m55: #135/205)
Diablo Strong
Max Out week
Today we are practicing for the meet. Complete an OLY Total by scoring the best attempts at both the Snatch and Clean & Jerk.
>Snatch (Limited to 6 attempts)
- Use the following 6 attempts at the following percentages. You must complete the attempt in order to increase to the next weight
- 75% – 80% – 84% – 87% – 90% – 93%
>Clean & Jerk (Limited to 6 attempts)
- Use the following 6 attempts at the following percentages. You must complete the attempt in order to increase to the next weight
- 75% – 80% – 84% – 87% – 90% – 93%
*5 Weeks to Spring Classic
SUNDAY 4.22.18
CrossFit
Metcon: Complete 5 rounds of 2 minutes of working intervals.
>Buy into each round by starting with 7/10 Bike Buy-in
- 7 Burpee
- 7 Wall Ball #14-9’/20-10′
- Rest 1 minute between each round.
