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Diablo Mini Crippler

Announcements

Please take note of the following & plan accordingly.

Monday 8/15: NO 5:45PM CLASS
Wednesday 8/17: CLOSED ALL DAY… NO CLASSES
Thursday 8/18: 6am, 930am, 430pm
Friday 9:30am, 4:30pm 5:45pm

Synergy Fitness – CrossFit

Competition

Mobility

Foam Rolling – Hips and Quads

2:00 on each leg. Seek out “hot spots”.

Pigeon Pose – 60 seconds each leg

Couch Stretch – 60 seconds each leg

Warm-up

3 Rounds:

200 Meter Slow Row

5 Sumo Squats

5 Squat Jumps

10 – 20 sec L sit (or progression)

Strength

Back Squat (1-1-1-1-1-1-1)

7 sets of 1 rep, increasing weight to max or above max if possible

*Newer athletes/members and ALL”Health” focused athletes should do a 3rm or 5rm… NOT a 1RM

Metcon

Metcon (AMRAP – Reps)

Diablo Mini Crippler“

In 7 minutes

30 back squats (Performance: 155lb / Athletic*: 95lb / Health: 55lb)

Max double unders (count attempts as well, if you’re not proficient at DUs)

Scale Up:

30 squats at 225/155lbs

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

Score is total DU.

Scaling Guide:

150 – 300 reps
Coaching Tips:

Plan on breaking the squats up into decreasing sets such as 15, 10, 5, or 12, 10, 8, etc.

If you need to take a short break, just keep the bar on your shoulders and pause for a few seconds.

Don’t waste time getting that first set of double unders in.

Your legs won’t cooperate but they will recover!

Keep your shoulders back and chest up. Focus on using your wrists and ankles and don’t lift pull you feet up if you can avoid it.

It’s all in the wrists and ankles!

OPTIONAL CASH OUT

Metcon

Metcon (Time)

3 Rounds

100m farmer carry (53/35/26)

15 Russian KBS

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