140407 Mon – One step closer to being Professional Athletes…
Some NPFL Finalists from Diablo (plus one addition from CrossFit San Francisco -Courtney Walker!)
And here is a picture of just SOME of the athetes and volunteers who made this whole thing possible! Thank you!
Mobility: Ankle Mobility.
Skill Practice Warm Up: Goat Practice.
Workout: Front Box Squat
7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)
(Last workout before 1 rep max testing Saturday!)
Superset: Single arm shoulder press
5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)
Metabolic Conditioning Workout: “DCF Newbie” – In 8 minutes:
Then max rounds in the remaining time:
10 kipping pull ups
20 push ups
30 sit ups
40 air squats
Scaling Guide: 1 – 3 rounds
Coaching Tips: Run hard, but don’t blow up! Keep your reps legit, even if you are going fast (it is easy to start shorting reps on these movements when you go too fast).
Compare To: 2014 – 01 – 30
Video/Motivation Mondays: Diablo has 6 athletes moving forward to the final Combine in the NPFL!
(More than a few DCFers throwing down at the combines to inspire you!)