1/19/15 “Short and Heavy 11.5”


Mobility:  hip mobility

Skill Practice Warm Up:  None.

Workout:  Front Squat or Front Box Squat

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting load each set)

Metabolic Conditioning Workout:  “Short and Heavy 11.5″ –

10 minute AMRAP

5 power cleans (A: 155lbs,  I*: 105lbs, N: 65lbs)

10 toes to bar

15 wall balls (A: 20lbs/10′,  I*: 14lbs/9′, N: 10lbs/8′)

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: The open workout 11.5 was 20min amrap of this workout at 145/95lbs. Click this link: Leaderboard, to check out scores from 2011! Top 2 men’s scorers from 2011 for Diablo Crossfit was Darren Rosten & Matt Frediani. Top 2 women’s scores scorers were Whitney Heuser & Eleni Frediani.  This is a good workout to practice your pacing. Try to maintain same splits throughout workout by breaking up wall balls and toes to bar early, (even in round 1!). Rather then doing over half your “work” or rounds in the first 5 minutes.

Scaling Guide:  4 – 9 rounds.

Log your results online by clicking here.

Optional Cash-out: None.

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