CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Jane’s Birthday is on Apr 1, 2020 09:00 AM Pacific Time (US and Canada)
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Wednesday’s Home Workout
21-15-9 reps per round for time of:
thrusters (45/30kg barbell, 50/35# DBs)
toes to bar
Post time, load, and any scaling to your Coaching Team
The intention is to dig yourself a bit of a hole today… and then try and climb your way out. That means the goal is to go as heavy as possible and still able to get 21 reps of thrusters unbroken and then deal with the toes to bar as well as you can. Then get back to the thrusters and go for another 15 reps unbroken, again dealing with the toes to bar as unbroken as possible. Final round of thrusters- YUP try and go unbroken before the final set of toes to bar. The overall goal is to try and complete this in under 10 minutes. Occasionally we want to see what will happen if we go “hot” out of the gates and try and bring it all back under control. You might just be able to do this faster than you think!
We will start with the basics- some simon shuffle, then two rounds of: 5 push ups, 5 sit ups, 5 air squats… and move into the Samson Stretch- 10 step lunges with arms overhead, fingers interlaced. Next we will get in some candlesticks- from standing, rock back to seated, do a few hollow rocks and then spring right up to standing (ore practice the aforementioned!) Those with pull up bars- will do some hanging and then some knees to chest. Those without will get in some work finding a dragon flag sit up option.
Specific Warm Up
We will do a “basic barbell/DB warm up”… getting in 7 reps each of: deadlift, hang power clean, front squat, push press with an empty barbell or light DBs. Get over to your pull up bar and get some knees to chest and then a few strict toes to bar. Spend a few minutes warming up the shoulders- some kip swings, PVC pass throughs, and the like. Those with no bar… build one… but until then, get in a few more dragon flag sit ups, and decide on your scaling option for the WOD. Get in a second set of the 7-7-7-7 listed above- perhaps adding a bit more weight. Then get a few squat clean thrusters. Use the next 4-5 minutes to get some thrusters- to decide on the load- and to practice moving from thrusters to toes to bar.
Try to find a place to actually DO the TTB, rather than simply defaulting to sit ups. If you can run quickly to a place to hang on a tree or to a beam in the garage- then use it! Lincoln, use your new rings (use a back up mat on the ground while you are testing out the safety of the set up! Maria is going to run 30 seconds to the monkey bars in her complex. Darryl has a pull up bar set up on the beach. Again, if you can’t make it work… use 21-15-9 of dragon flag sit ups OR 40-30-20 butterfly kipping sit ups. Go heavy on the thrusters!
Take an 800m run/jog/walk. Spend a few minutes on each leg in couch stretch. Those quads could be a bit tight tomorrow. Get in some scorpions for the spinal twist and more calf stretch (down dog pedaling out the feet). Today’s work bout is a bit short (though VERY intense)… we used a bit of the time to warm up a little more- now use the rest of the extra time to do more mobility