November 2018 Programming Review
November Programming Review Coach Jamie Lee and Craig Howard review Diablo Progressive Programming for November 2018. November Progressions Primary Strength Progression: Overhead Squats Secondary Strength Progression: Deadlift Gymnastic Skill/Strength Progression: Pull Ups Notable Workouts: “Rankel“, Nov 11th “Angie” – Nov 26th “Nancy” – Nov 30 Overhead Squat Test – Nov 30 2K Row + 1RM […]
Week 21: May 21 –28, 2018
MONDAY 5.21.18 CrossFit Strength: Front Squat Complete 5 sets of 3 Front Squat. Work to a strong effort or a new 3RM. Metcon: Complete as many rounds as possible in 7 minutes 15 Sumo Deadlift High Pulls #53/70 (M50+ #44/53 200m Run Diablo F!T Conditioning: Complete 3 rounds alternating A & B every 3 minutes. […]
Week 20: May 14 –20, 2018
MONDAY 5.14.18 CrossFit Strength: Clean & Jerk Complete 5 sets of 1 Clean + 2 Jerks working between 75-85% Metcon: Complete as many reps as possible with an 8-minute clock. 1-minute of Power Cleans #95/135 (M50:#75/115) 1-minute of Jerks #95/135 (M50: #75/115) 2-minutes of Power Cleans 2-minutes of Jerks 1-minutes of Power Cleans 1-minutes of Jerks Score […]
Week 19: May 7 – 13, 2018
MONDAY 5.7.18 CrossFit Metcon: Complete as many rounds possible in 16-minutes 7 Push Press #95/135 7 Burpee Over Bar 7 Strict Pull-ups Complete a 400m run at the start, and at the beginning of minutes 5 & 10 Diablo F!T Conditioning: Complete 4 rounds starting every 5th minute Row 500m 20 Med Ball Sit ups […]
Week 18: April 30 – May 6, 2018
MONDAY 4.30.18 CrossFit Strength: Back Squat 1 – 1 – 1 – 1 – 1 – 1 Once you warm up take 5-6 reps to find a max effort Metcon: Back Squat Face off Partner up with your closest “Frenemy”, and complete as many reps as possible in 3 rounds. Partner A, starts on rower […]
Week 17: April 23 – 29, 2018
MONDAY 4.23.18 CrossFit Metcon: Complete 5 rounds for time: 20/25 Calorie Row (NO CHEATING the row) 10 Toes to Bar 12 Dumbbell Power Clean #35/50 Diablo F!T Conditioning: Complete 5 rounds starting every 2nd minute – alternate A & B >E2MOM A: 200m Med Ball Run 5-8 Dumbbell Front Squats >E2MOM B: 8 Burpee 10 […]
Week 16: April 16 – 22, 2018
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) […]
Week 15: April 9 – 16, 2018
MONDAY 4.9.18 CrossFit Strength: Back Squat Complete Back Squat 9 – 6 – 3 – 9 – 6 – 3 Starting at 65-70%, then increase to a strong challenging set of 3, Then repeat the reps and try to go a little heavier the second time through 9 – 6 – 3. Metcon: Complete 3 […]
Week 14: April 2 – April 8, 2018
MONDAY 4.2.18 CrossFit Benchmark: “Fran” Complete 21-15-9 for time Thrusters #65/95 Pull-ups Core Blast: With a Partner, complete 3 rounds of: 30sec Anti Rotation (1/2 knee position) 30sec Lateral Med Ball Toss (Each side) 60sec Plank 30sec Rest 60sec Chinese Plank 30sec Rest Diablo F!T Conditioning: 3 Rounds of Alternating E3MOM >E3MOM A: 15 Kettlebell […]
Week 13: March 26 – April 1, 2018
MONDAY 3.26.18 CrossFit Strength: Complete 20 rounds of 1 Snatch attempt every minute on the minute. Start your first working set at 65-70% and increase the load as it feels consistent. If you miss an attempt, you may lower the weight and build back up. Score the total weight lifted, failed attempts count as […]
