By jeremyjones

diablo crossfit henrietta is excited the open is over

Henrietta is excited the Open is over!

Right now our three Pleasant Hill teams are 2nd, 24th and 36th in NorCal. The top 30 teams will go to Regionals after they ‘re-shuffle’ the scores. What that means is that as the athletes declare individual or team throughout the region, the team scores will be adjusted to reflect their performances without the “Indy” scores.

We probably won’t know for another week, but with our Blanco team in 36th we may be the first gym in the world to have three teams go to Regionals from the same gym!

Mobility: Hip Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a max height box jump (standing jump, no running or stepping).

Workout: Front Box Squat

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

We are coming to the end of this latest strength focus. If you haven’t been hitting full depth (well below parallel) now is the time to try and drop the box depth by an inch or two. We’ll be testing max effort front squats in a couple weeks. The next strength focus will be snatches.

Superset: Single Arm Dumbbell Shoulder Press

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

Metabolic Conditioning Workout: “MotoCrossFit”- For time.

10 high box jumps (Advanced: 30in, Intermediate*: 24in, Novice: 20in)

400m run

8 high box jumps

200m run

6 high box jumps

100m run

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

Scaling Guide: 3:30 – 7 minutes. Scale up to a 100m sandbag run on the last round.

Coaching Tips: Get through the first box jumps fast. Pace the first run so you can go right into the box jumps safely. Take your time on these and see how your legs feel. Pace the next round accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!

Log your results online by clicking here.

Compare To: 2013 – 11 – 01

Article: The race to nowhere in youth sports


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