MONDAY 2.5.18
CrossFit
Metcon: “Daniel” For time (25-minute Time Cap):
- 50 Pull-ups
- 400m Run
- 21 Thrusters #65/95
- 800m Run
- 21 Thrusters #65/95
- 400m Run
- 50 Pull-ups
CrossFit Hero WOD: “With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”
Diablo F!T
Conditioning: Complete 3 rounds starting every 2nd minute – rotated A, B & C
>E2MOM A:
- 15/20 Call Bike
- Max Strict Push-ups
>E2MOM B:
- 50 Double Unders
- Max Strict Pull-ups
>EMOM C:
- 200m Farmer Carry (Moderate Weight)
*Cash out with a 400m Run.
Core: 3 Rounds (16min)
- 60sec Jonda Sit-ups (red or blue band)
- 30sec rest
- 60sec Plate sit-ups
- 60sec Plate around the worlds
- 30sec rest
- 60sec Elevation Planks
- 30sec rest
Accessory: 3 Rounds
TUESDAY 2.6.18
CrossFit
Skill: Complete 5 rounds of every minute on the minute – alternate between each exercise.
- 8/12 Calorie Row
- 8 Alternating Dumbbell Snatch #35/50
- 6 Burpee Over Box – Practice new Open Standards.
Metcon: 3 Rounds for time
- 4 Squat Cleans #125/185 (M55+: #85/135)
- 5 Handstand Push-up
- 6 Box Jumps 20″/24″
Diablo Strong
- Sots Press 2 -2 -2 -2 Strong Effort
- Snatch High Pull + Power Snatch 3x(2+1) @70-75%
- Back Squat Build to a 88% for 2 reps, then Drop the Weight #20-30 for 1xAMRAP
- Snatch Grip Push Press + 5sec Overhead Pause Squat 4x(3+1) Strong Effort
- Accessory: 3 rounds
- 10 YTWs
- 10-15 Banded Straight Arm Lat Pull downs
WEDNESDAY 2.7.18
CrossFit
Strength: Deadlift
- Complete 5 sets of 5 working between 70-80% of 1RM
Metcon: Complete for time
- 20/30 Cal Bike
- 30 Dumbbell Farmer Carry Walking Lunges #35/50
- 400m Sandbag Carry #60/80
Diablo F!T
Conditioning: 3 Rounds of Alternating E3MOM
>E3MOM A:
- 15 Kettlebell Sumo Deadlift High Pull
- 30 Air Squats
- 5 Box Jump
>E3MOM of:
- 200m Run
- 10 Renegade Rows
- 10 Deficit Push ups
Core: 3 rounds (7:30)
- 30sec Candlestick lift
- 30sec Candlestick hold
- 30sec Barbell rollout hold (hold the out position for 3 sec)
- 30sec Tuck-ups with a 5 sec negative
- 30sec rest
Accessory: 3-4 rounds
- 5 Jefferson Curls
- 2 Chin-Up hold with a 10sec negative
- 7 Back extensions on the GHD. Last rep hold for 10sec
- 60sec Pigeon pose right side
- 60sec Pigeon pose left side
THURSDAY 2.8.18
CrossFit
Gymnastic Skill: Spend 10-minutes working on your Handstand Walk
Metcon: Complete for time 21 – 15 – 9
- Clean & Jerk #95/135 (M55+: 75/115)
- Toes to Bar
- 50 Double Unders at the end of each round.
Diablo Strong
- 1st Position Power Clean + 2nd Position Squat Clean 3x (1+1) no heavier than 70%
- Clean 4×3 @ 85%
- Halting Clean Deadlift 2×3 @95%
- 3-5sec hold at the 1st Position.
- Romanian Deadlifts 3×5-8 reps Starting @ Challenging Effort
- Accessory: 3 Rounds of
- 4 High Box Jumps
- 12 Double Kettlebell Front Rack Walking Lunge
FRIDAY 2.9.18
CrossFit
Strength: Front Squat 8 – 8 – 8 – 8
- Start around 60-65% of 1RM. Build to a strong effort.
Metcon: “Green Machine” Complete as many rounds in 6-minutes
- 5 Burpees
- 10 Kettlebell Swings #35/53
Diablo F!T
Conditioning: Row as far as possible in 20-minutes
- 100m row
- 3 burpee
- 200m row
- 6 burpee
- 300m, 9 Burpees, 400m, 12 Burpees, etc
Core: 3 rounds
- 30sec L-glute bridge lifts (up and down)
- 30sec L-glute bridge hold
- 30sec R-glute bridge lifts (up and down)
- 30sec R-glute bridge hold
- 30sec res-
- 60sec Chinese Plank
- 60sec Prone Plank
Accessory: 2-3 rounds
- 8 Weighted Curtsy squats (each side)
- 8 Weighted Lunges (each side)
- 10 Weighted plie squats
SATURDAY 2.10.18
CrossFit
Skill: Skill: Pistol Prep & Practice
- Warm up the ankles and hips for the single leg squat
Metcon: “Regional Team Event 2012” For Time:
- 1000m Row
- 50 Pistols
- 20 Hang Cleans 105 / 155 (Regionals 135/225)
Diablo Strong
- Muscle Snatch 3-3-3 (Strong Effort)
- Snatch + Snatch Grip Push Press + Snatch Balance 4x(1+1+1) @ 65-70% 1RM Snatch
- Clean & Jerk 4×1 @ 75-80% 1RM C&J
- Front Squat 3×5 @ 80% 1RM FS
- Accessory: 3 Rounds Unbroken
- 30sec Alternating Leg V-up
- 30sec Bicycle Kicks
- 30sec Hollow Hold
- 30sec Arch Hold
SUNDAY 2.11.18
CrossFit
Metcon: Complete for time
- 800m Run
- 20 Pull-ups
- 20 Toes-to-Bar
- 400m Run
- 15 Pull-ups
- 15 Toes-to-Bar
- 200m Run
- 10 Toes-to-Bar
- 10 Pull-ups
