140713 Sun – Congrats Ben, JLee, Whit, Len and Christy!

By jeremyjones

diablo crossfit san francisco fire draft tournament with ben jamie whit len christy

Half of this weekend’s winning Grid tournament team is from Diablo! Congratulations Ben, Jamie, Whit, Len and Christy!


Mobility: Hip Mobility.


Skill Practice Warm Up: None.


Workout: Front Squat

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)

Super Set: Half kneeling single arm shoulder press

5 x 5 (5 sets of 5 reps “across,” the same weight for all sets)

This is our 10th session of the Front Squat and Shoulder Press (we will be going to 16).

Metabolic Conditioning Workout: “Bangladesh Brick Layer” – As many rounds as possible in 8 minutes.

8 dumbbell push presses (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 20lbs)

30′ overhead walk with dumbbells

16 burpees

Throwing the dumbbells down from overhead (during the push presses or the overhead walk counts as a failed set and you will have to start over).

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

Scaling Guide: 3-5 rounds. Scale up the weight if you think you’ll get more than 5 rounds.

Coaching Tips: Be sure you are using lots of leg drive on the dumbbell push presses. Save your shoulders for the overhead walks and burpees. On that note, use your arms as little as possible during the burpees!

Log your results online by clicking here.

Compare To: 2013 – 12 – 13


Video: Watch the full final match here!

Click here to view the embedded video.

    

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