CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 2, 2020 09:00 AM Pacific Time (US and Canada)

Here is the recorded class from this morning- watch in entirety by clicking here

Workout preview- watch the video below to hear more about the WOD

As many rounds as possible in 20 minutes of:
100m single arm farmer carry
10 burpees
100m single arm farmer carry
15/10 push ups
Post total number of rounds and remaining reps, load and scaling

Intended Stimulus
Grueling. Ha… yes of course it is: you had me at 20 min AMRAP 🙂
Go as heavy as you can on the carries- as long as you can start out with a 50m carry in each arm unbroken. Breaking the carries too much will “break” the workout (it will blow the stimulus). I imagine Rx as 70/50#DB or 32/24kg. Or you can improvise with things around the house. And NO- a gallon isn’t heavy- it’s only 8 pounds. Trudge quickly (is that contradictory?!) through the burpees and make sure that you can get the first set of push ups unbroken. Don’t get stuck on 1s or 2s on the push ups. If you can’t get 10 unbroken on the ground- move to a raised object: 20-24″ box or couch back.

General Warm Up
Run or walk your 100m course a few times. Do some inch worms, a couple burpees, and then go out and run your 100m course again. Samson stretch… hold the deep lunge with arms overhead, hands clasped… then do the same but hands extended behind with shoulders pulled back- open up the chest and arms.

Specific Warm Up
Deadlift your KB or DB for 10 reps, get in a few more strict push ups. Do some single arm farmer deadlifts for a few reps on each side. Focus on keeping your shoulders and hips level. Don’t slump to one side! Do a few slow lowering push ups. Then sit down with legs extended out front- palms on the ground for some L-sits… your feet might not get off the ground- but practice pressing through the palms and bring hips off the ground pushing the shoulders down.

Workout Notes
Go outside, take 50 big steps away from your house, turn around and count the steps back. Is it about 50 steps? That is your farmer carry course. Pretend there are corn fields, chicken coops, and pastures all around you. Try out various grips on the bar/bell. Set that thing down as infrequently as possible. ALternate as needed- the recommendation is at the 50m mark.