Weekly Programming

December 2018 Programming Review

December Programming Review Head Coach Jamie Lee and Craig Howard talk about December’s programming with a quick look back at November. December Progressions Primary Strength:  Deadlift Secondary Strength:  Bench Press Gymnastic Skill/Strength:  Handstand Walks Notable Workouts 10 x 200m Row Repeats – 12/4 Filthy Fifty – 12/10 CFG Open 16.3 – 12/12 12 Days of Christmas …

December 2018 Programming ReviewRead More »

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 …

November 2018 Programming ReviewRead More »

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 14: April 2 – April 8, 2018Read More »

Week 9: February 26 – March 4, 2018

Monday 2.26.18 CrossFit Skill: Agility Ladder Spend some time practicing coach’s choice of drills Metcon: Running “Jackie” Complete for time, 800m Run 50 Thrusters 30 Pull-ups Diablo F!T Conditioning: 3 Rounds of 1 minute at each station/ movement. Complete max reps with a 30 Second Rest between working intervals. Row Burpee Over Kettlebell Kettlebell Swings …

Week 9: February 26 – March 4, 2018Read More »

Week 7: February 12 – 18, 2018

MONDAY 2.12.18 CrossFit Strength: Deadlift Complete 4 sets of 4 reps working between 75-85% of 1RM (current max) Metcon: Complete as many rounds possible in 11-minutes 12 Alternating Dumbbell Snatch #35/50 (M55: #25/40) 10 Burpee over Box *Open standards on both movements Diablo F!T Conditioning: Complete 5 rounds starting every 4th minute 10 Heavy Goblet …

Week 7: February 12 – 18, 2018Read More »

Scroll to Top