By jeremyjones

diablo crossfit late morning crew all smiles

Or are the late morning classes with Coach Jordan doing ‘brutifully’ hard workouts or just having a good time? Sometimes I think it is hard to tell.

Throwback Thursday: Sometimes when one door closes, it allows people to have a lot more fun partying together through another one.

‘CrossFit Burn’ was Coach Jamie Lee’s original gym he started before he was a coach at DCF. This was early 2011, do you recognize any current DCFers here?

Mobility: Ankle Mobility (this is critical for today’s box jumps!)

Skill Practice Warm Up: Extra practice for pull ups and/or bar muscle ups. If you need additional mobility time for your shoulders, now is the time to do it.

Workout: “Stiff Upper Lip” – 3 rounds for time.

15 chest to bar pull ups (Advanced*: 15 reps, Intermediate: 10 reps, Novice: 10 band assisted)

20 box jumps (Advanced: 24”, Intermediate*: 20”, Novice: 12”)

Row (Advanced: 600m, Intermediate*: 500m, Novice: 400m)

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

Scaling Guide: 10 – 18 minutes. Scale up to 8 bar muscle ups per round for an additional challenge.

Coaching Tips: Notice that the “Women’s Rx” is 15 chest to bar pull ups on this one! Break these up a lot if you struggle with them, or if you have issues with your hands tearing. Jump up, then step down on the box jumps. Avoid the temptation to sprint really hard on the row. Stick to a pace closer to your 1000 or 1500m row pace. Really avoid any early arm bend on the row. This will blow your grip and biceps up so that the pull ups are much harder. You can even finish the first two round rows with legs and hips only (just for about 50m) if you know your arms are going to have trouble going directly from the row into pull ups.

Log your results online by clicking here.

Compare To: New Workout!


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