Wednesday, January 3rd, 2018 – Holiday Party RSVP Please!

“I think in terms of the day’s resolutions, not the years’.”  Henry Moore

https://diablocrossfit.com/event/diablo-holiday-party-2017

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Dynamic Warmup: Minute 0 – 20

• Coaches’ Choice Group Dynamic Warm Up

Dumbbell (Kettlebell) Strength: Minute 21 – 40

Complete 6 rounds alternating every minute on the minute (12 minutes)

• 8 Dumbbell (or KB) Tall Kneeling Strict Press
• 30 seconds Max Toes-to-Bar (Hanging Knee Raises) / 30 second rest

Coach notes:

• Press: Start standing tall on your knees by keeping your glutes tight and ribs pulled down (core tight) through each rep. If the knees are not happy in this position, try a couple of abmats, or complete the presses from a standing position.
• T2B: Keep the shapes (Hollow to Arch Swing) consistent. Focus on using your breath to maintain rhythm  

Workout: Minute 41 – 60

Complete 5 rounds for time:

• 7 Power Cleans #75/115 (M55: #65/95)
• 35 Double-unders

Coach notes:

• This is going to be a Firebreather WOD. Get ready to push it hard.
• Power Clean: Try to hang on to these in big sets or go unbroken. Focus on using your legs and do not muscle it from the ground.
• Double-unders: Hang on for big sets. If you are unable to keep the dubs in sets of 10-15 reps at a time, then modify with Single Unders and make a double under attempt every 3-5 reps. The goal is to keep the rope moving.

Diablo Fit

Complete as many rounds possible in 8 – 6 – 4 minutes, with 1-minute rest between working intervals.

• 8 Walking Lunges with Dumbbells
• 8 Front Squat
• 900/1000m Row
  

Coach note:

• 18 minute total time
• Pick up where you left off after each minute rest
• Lunge: Keep chest upright and focus on sharing the load between front and back leg. Stabilize with all 5 toes in the back foot and flat foot on the front
• FS: Keep the DBs on the shoulders
• Row: Hold a steady pace to start, and try to improve your split every round.

Core & Accessory

Core: 4 rounds (11:30)

• 45sec Candlestick lifts
• 15sec candlestick holds
  • 30sec rest
    
• 45sec Plate sit-ups
• 15sec hollow body hold with the plate
  • 30sec rest

Accessory: 4 rounds

• 5 Clocks Right Leg
• 5 Clocks Left Leg
• 5 Right Leg/ Left arm KB RDL
• 5 Left leg/ Right arm KB RDL