Change up your training schedule/regimen and start attending the 5pm Gymnastics Specialty class. This month’s focus is on pulling movements- think pull up, muscle up, and a variety of permutations and progressions designed at training you to get that chin over the bar/rings. With more repetitions, heavier weight, tighter movement patterns, better mobility and more strict control and/or maybe just a little bit more stylish.
This series is good for the athlete who is seeking their first pull up, bar muscle up, ring chin up… or for the athlete wanting more unbroken chest to bar kipping pull ups. Underlying the strength and work sets are gymnastics fundamentals. Come take care of it all! Those of you who know you will attend regularly can sign up for personalized homework plans- if you are interested see Kolby for the details and cost.
Best of luck to you Joseph as you related back up to northern California. We loved having you at CrossFit Malibu over the past year. Keep in touch!Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Noon Open Training Hour and Gymnastics Specialty at 5pm
10 minutes to work up to a heavy touch and go deadlift, 5 reps
Limit of 30 total reps for this 10 minute period.
-then-
For time, complete:
100 hand release push ups
100 butterfly sit ups
100 goblet squats (single 60/45# DB)
with deadlift, 2 reps, on the minute
Start the WOD with 2 deadlifts (it is the top of the minute!)
Post time and loads to chalkboard/journals
