Posted by & filed under Workout of the Day.

Friday is Coach Sean’s Birthday!!!

If you hadn’t heard, Sean had to have his appendix out earlier this week. He is doing just fine and will be back coaching next week.  We wish you a speedy recovery and a very happy birthday :)
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Also, you should have all received the email below about SUGAR WOD! Make sure when you choose a gym that you choose “DIABLO CROSSFIT”!!  The workouts will not be loaded in Diablo CrossFit Moxie.

We have upgraded our method of workout tracking. We will no longer be using Beyond The Whiteboard and we are utilizing Sugar WOD! Sugar WOD is not only a way to track workout progress, but it is a fun way to interact with other members here at Moxie!

The app is extremely user friendly and we encourage you to download and start tracking today! All of the workouts are entered and ready to go.

Download the app, search the affiliate: Diablo CrossFit and type the code: DiabloCF3
**When you create your account, put a “m-” before your name so that we can easily identify Moxie members!**


Dynamic Warmup & Mobility: Minute 0 – 20

Shoulders – Spend a couple minutes rolling out your lats.
Coaches’ Choice Group Dynamic Warm Up
Warm up Pull ups with:
8-12 Strict Scapular retractions
6 – 8 Scapular Swings (Kip Swing)
2 – 3 kipping Pull-ups or set up Banded assistance if needed for the EMOM
Gymnastic Skill: Minute 21 – 30

5 – 10 Strict Pull-ups EMOM for 5 Minutes

If you do not have Strict Pull-up, or maybe only able to do 1 – 3 in a row with a band, Scale back even further to a Seated Pull-up on a Barbell in a Squat Rack. Start these in a cross legged seated position under a Barbell in a rack. Pull yourself up to touch the bar to your chest. You may assist lightly with your legs, but focus on pulling with your lats.

Workout: Minute 31 – 60

For time:

15 – 12 – 9 Lateral Burpee over Bar
5 – 4 – 3 Clean & Jerk 125 / 205
Score: Total time

Coach’s Notes: If you haven’t noticed, the Clean & Jerk is not light bar today. You should plan on approaching the bar as if you were in a Strength session. Take the time to get set and organized to execute a solid lift. You may squat or power clean to the shoulder, then take the time to set up for the Jerk overhead.

If you feel like this is too heavy plan on scaling to a weight that is challenging and will force you to take a little time between reps. Avoid pressing out the jerk at all possible, as you will need the pressing for the burpees.