By jeremyjones

diablo crossfit NPFL finalists from Diablo

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:

400m run

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).

Log your results online by clicking here.

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!)

Click here to view the embedded video.


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