By jeremyjones

diablo crossfit los going for a 140lb weighted pull up

Los going for a 180lb weighted pull ups.

Don’t worry, he had lots of encouragement.

Throwback Thursday: Circa 2010, 6am class throwing down with Katie, Juanell, Matt, Erika, Cabby, Nancy and Dan!

Mobility: Shoulder mobility AND wrist mobility.

Skill Practice Warm Up: None.

Workout: Split Jerk

3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 “(Strong Effort,” adjusting load each set)

Use jerk blocks if available. Jerk blocks or no, remember to drop the last rep starting on the twos. Lowering the weight back down to the shoulder can be unnecessarily risky.

Super Set: Pistols

3 – 3 – 3 – 3 – 3

Do an assisted pistol if necessary. If you can do a pistol without weight, try using a small plate or dumbbell to add weight as you move through the sets.

Metabolic Conditioning Workout: “Death by 10m going prone”

Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Scaling Guide: Get to round 9 – 14

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

Coaching Tips: The first few minutes of these feel easy, but don’t worry it gets hard real fast! Take your time and even ‘walk’ on the first few rounds. Start sprinting only when you have to.

Log your results online by clicking here.

Compare To: 2013 – 11 – 11

Article: Why wrist mobility is important!


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