The fittest man and woman in the world have recently been crowned following 4. days of grueling tests of strength, endurance, power, mental toughness and resiliency. Check crossfit.com for ALL the details!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
CrossFit Malibu Quadrathlon
Complete for time, in any order:
1 mile run
50 thrusters (20/15kg, empty barbell)
*must complete all of one movements before moving on to the rest.
Mandatory 30 minute cut-off: so scaling movements accordingly if necessary.
Post time and scaling to journals/chalkboard.
Compare to Sept 12 2016, April 10 2014
Monday 5PM STRONG Session
Squat clean thrusters for max loads, low repetitions and then some sandbag work
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
10 rounds for time of
130/95kg deadlift, 3 reps
6 candlesticks roll (to pistol for more advanced)
Post load, scaling, and time to chalkboard/journals
Tuesday 5pm Open Training Hour
5 total rounds NOT for time
Bulgarian split squat, 8 reps one leg (DB goblet, AHAP)
8 weighted pull-ups unbroken (AHAP)
Bulgarian split squat, 8 reps other leg
16 weighted GHD sit-ups
Max duration handstand hold, against wall practicing balance by gently pushing away from wall to force adjustments.
Post loads to chalkboard/journals
Wednesday 5pm Regionals WOD Specialty Class- to be announced
Thursday’s WOD at 6, 7, 9am and again at 4 and 5pm
24/20” box jumps, 50 reps
60/45kg push press, 10 reps
Continue with 40, 30, 20, 10 box jumps and 10 push presses for each of the remaining 4 rounds.
Post load, time, and scaling to chalkboards.
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Run 400m with med ball and kettlebell
50 wall ball shots (20/14”)
50 KB swings (24/18kg USA)
Run 400m with med ball
50 KB swings
50 wall ball shots
Run 400m (now get moving before we make you run it with a KB!)
Will post some specific hints during the coming week.