Pic courtesy of Diablo CrossFit.  Tune in today on the CrossFit Games website for the Open 20.4 WOD announcement from CrossFit Diablo.  Watch Ben Smith, Jason Carroll and Sean Sweeney throw down once the WOD is announced.



Clean Pulls


Increase weight ea set

Video courtesy of Catalyst Athletics.  Our pulling movement for this cycle will be Clean Pulls.  These are great to help with the first and second pulls in a clean.  The first pull is usually where folks lose good form on their cleans.  By building good form and strength in this area, we stand a greater chance of successful cleans.  The biggest issue folks have here is they tend to turn this into a conventional deadlift with the hips being higher in the air at the start.  Fight that tendency and treat each lift as if you full intended on cleaning the weight.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.


Every 3 Min for 5 Rounds:

200M Run

7 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.  Quick demo on Devil’s Press.  Today, any time left over during the 3 min of a round will be rest.  Push hard to earn that rest time!


Scaling Options:

Run -> 250M Row

DB weight -> 35/20 -> As needed


Cool Down:

Banded hamstring stretch – 2 min per side


Banded Hip stretch – 2 min per side

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