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 barbell in a rack.
• Dumbbell Lat Pullover: Use this exercise as an accessory to help build up the lats. Use a bench to bridge up on your back. Lay across the bench – at the shoulder blades – and, with arms extended, grab one dumbbell by the head and press up to lift the weight up – until it is almost above you. Start light and do not hyperextend your back.

Workout: Minute 41–60

Complete as many rounds possible in 8 minutes:

• 7/10 Calorie Bike (Alamo: 10/15)
• 10 Alternating Dumbbell Snatch #35/50 (M55: #30/45)
• 25′ Single-arm Dumbbell Front Rack Walking Lunge
• 10 Alternating Dumbbell Snatch
• 25′ Single-arm Dumbbell Front Rack Walking Lunge

Score: Total rounds (each 5’ of lunges is one rep. 25’ lunges  = 5 reps)

Coach notes:

• Bike: Push hard and get off the bike fast but do not red-line or you will not be able to lunge.
• Dumbbell Snatch: Open standards: both heads of the dumbbell must touch the ground! The free hand is not allowed to touch leg or any other part of the body.  Modify with Dumbbell Cleans.
• Single-arm Front Rack Lunge: Focus on keeping your chest up and weight in the hand, not just resting on the shoulder. Free arm should be off to the side to help keep balance while walking forward. Switch hands as needed. Modify by holding down at your side.
• DO NOT DROP THE DUMBBELL!  Show full control all the way to the ground. Penalty 100m Run.

Diablo Strong:

• Muscle Snatch 3 – 3 – 3
• Hang Snatch from 1st position 4×2 @ 70%
• 3 Position Snatch Pull 3×3 & 80-85%
  • Pause 2sec just off the ground, 2sec at the knees, 2sec then the hips (stay over the bar for the first 2 reps)
  • Finish last pull by driving through the legs after pausing at the hips
• Barbell Overhead Lunge 4×8 (total) – build to a strong effort.
  • Work with a closer grip than your actual snatch grip
• Accessory:
  3 Rounds of
  • 30sec Flutter kicks
  • 30sec Tuck-ups
  • 30sec Bicycle kicks
  • 30sec Side Plank (each side)
  • 60sec Chinese Plank
  • Rest as needed (no more than 2 minutes)