By jeremyjones

diablo crossfit megan and the ladies doing various rope climb options

Megan at the top of the 15 foot rope while the ladies demonstrate some scaled rope climbs.

Remember to always talk to the coach about proper scaling for the metcons. Just because you CAN do something doesn’t mean you SHOULD do it under the pressure of the clock. Get competent during the skill work, then insert the movement into a metabolic conditioning workout!

Form > Consistency > Intensity

Mobility: Hip Mobility.

Skill Practice Warm Up: None.

Workout: Deadlift

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)

Super Set: Weighted pull up

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)

Metabolic Conditioning Workout: “St. Petersburg Shuffle” – 3 rounds, count total reps

1 minute ‘heavy’ kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

1 minute lateral shuffle 20′ with a line touch (one way is one ‘rep’)

1 minute rest

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

Scaling Guide: 70 – 130 reps

Coaching Tips: If the ‘Rx’ kettlebell weight seems like it is too heavy, try and use a ‘heavier’ weight for you in the beginning- and then go to “Russian” height to maintain safety and keep intensity up. Since this workout is also max reps per minute, maybe it is a good time to complete the whole workout as prescribed and just get a lower score than you might get if you dropped the weight!

Make sure you push the pace on the lateral shuffles. It is easy to coast through these, but if you want to get a good score (and push the intensity), you’ll have to really move fast. Keep the chest up and stay on the balls of your feet.

Log your results online by clicking here.

Compare To: 2014 – 04 – 06

Article: 5 Reasons why Urban Farming may be the most important movement of our time.

BarBell – Q Friday at 5pm!

5 – 8pm. We’ll provide the beer, barbecue and barbells. You bring the meat. We’ll both bring the fun.


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