Today marks the end of a very cool era: the last workout at Diablo CrossFit Alamo. With very heavy hearts we will remember the friendships forged, lives changed and tremendous fun at this very cool little affiliate in Alamo, California. And so, we will honor this great box and amazing community with a workout named: #rememberthealamo.
Thank you to our members, coaches, friends and families who built this place, this community. We are sincerely grateful for your kind words and awesome support during these last couple of weeks. We are grateful. This workout is for you.
#rememberthealamo
This is a 3-part workout. Begin at any “part” and complete the rest in order:
Part A: “Smell the bacon”
7-minute AMRAP of:
- 10/13 Calorie Row or Bike (Airdyne: 12/17)
- 10 KB Swings #35/53 (M55: #26/44)
- 15 Air Squats
3-minutes rest then,
Part B: “Chat & Lift”
In 7 minutes complete:
- 3 Rep Max Hang Power Clean
- 1 rope climb after each 3 rep attempt
3-minutes rest then,
Part C: “Time for Peets”
7 Minute AMRAP of:
- 10 Deadlifts #155/225 (M55: #135/#185)
- 100m Run
- 10 Burpees
- 200m Run
- 10 Toes-to-bar — modify with Hanging Knee Raises
- 400m Run
Coach notes:
- Each workout is scored separately.
- You may start at any station you would like, but you must follow the rotation above.
- Part B: Make as many attempts as you want during the 7 minutes, but you must complete a rope climb every time. Modify with 3 Rope Laydowns.
Score A: Total rounds and reps
Score B: Max Set of 3 Hang Power Cleans
Score C: Total rounds and Reps (50m on the run will count as 1 rep in case of a non-completed run)
TOTAL REPS: Add total reps for all three rounds
Diablo Strong
- Snatch 5×1 @ 75%
- Clean & Jerk 3x(2+1) @70%
- Push Press + Bent-over rows 3x (10+10) strong effort
- Increase load each set, but must complete the set unbroken
- Back Squat 3×5 @ 75-80%
- Accessory: 3 Rounds
- 10-12 GHR
- 8 Bulgarian Split Squats (dumbbells in a farmer carry position)
