By jeremyjones

diablo crossfit coach pete demonstrating the ball in the trap mob

Coach Pete demonstrating a great ‘mob’ for doing shoulder work overhead. Place the ball between the trapezius muscle and your ‘collar bone’ and then start digging around. I guarantee that you’ll unlock some good “stuff”! Alternate between moving and turning your head and moving your arm.

(You can also set the j-cup much higher on most rigs so that you don’t have to get down on your knees. -jj)

Mobility: Shoulder Mobility.

Skill Practice Warm Up: None.

Workout: Push Press

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 sets of 2 reps “Strong Effort,” adjusting load each set)

Super Set: Ring outs. 1 rep with a 3+ second pause between each set of push presses.

Metabolic Conditioning Workout: “Loose Linchpin” – For time (12 min cap).

1000m row (Novice: 800m)

50 abmat sit ups

30 dumbbell thrusters (Advanced: 35lbs, Intermediate*: 20lbs, Novice: 15lbs)

20′ out, 20′ back lateral shuffle x 5 (touch the ground with one hand past the line each 20′)

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

Scaling Guide: 6 – 11 min.

Coaching Tips: Pace the row pretty fast, but slow enough so that you can go right into the sit ups. Try to do the thrusters in 3 sets or less (if you can). Be sure to keep you chest and eyes up so that you don’t end up leaning forward and blowing up your low back. Don’t get lazy on the lateral shuffles! This is a spot where it is easy to move slow and lose intensity!

Log your results online by clicking here.

Compare To: New Workout!

Article: Why Being Sore Doesn’t Mean You’re Getting Stronger

(Judge your workout by performance gains, not by how you feel the next day. Or: “Any monkey can make you sore and/or throw up, but it takes a Coach to make you better.” -Anon)


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