We have LOTs of outdoor workout space

Sunday 200405 Every Minute…

CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 5, 2020 09:00 AM Pacific Time (US and Canada)

This link takes you to the recorded 9am class session- follow along!

And this link takes you to Maria’s recorded 4pm Yoga class from today

Watch today’s WOD preview on the YouTube link below!

Every minute on the minute for 5 rounds of:
0- Turkish Get Up, right and left, as heavy as possible
1- 3 max effort standing broad jumps
2- 50m dash, running sprint! (75m row sprint)
3- one minute rest
Continue the cycle four more times… post number of reps at heaviest load for the TGU and the fastest and slowest 50m sprint time

Intended Stimulus
A fun and varied training session on a Sunday morning that includes some imbedded time to hangout, chat, and breathe hard with the risk of spraying virus on each other because this is CrossFit Malibu, Virtually. The TGU is intended to be pretty heavy- get warmed up and us the same heavy load across all 5 rounds. The is intended to be VERY powerful and just about max effort each time with GOOD landings. The demands that you push the pace HARD for 50m… BUT you will be using a running start! This is key to not popping a muscle by bursting off the starting line.

General Warm Up
Easy jog of your 800m course… including some skipping, jumping and sache-ing! Get in some basic DB deadlifts, presses, sit ups. Work some torso mobility with a set of scorpions and windmills. Maybe even 2 sets. Then a few light TGUs and some box step ups, stair climbs and finally box jumps. KB swings would be cool too.. for some hip pop prep.

Specific Warm Up
This will take PLENTY OF TIME. DO not rush the warm up today… we will go for 20 minutes on this! Lots of running surges and changes of pace to prep for the run. A number of TGU reps, as well as some pieces and skill work on the transitions.

Workout Notes
Remember- use about 15-20 meters to ease into the sprint pace. This should be much faster than your 4×400 run pace last Monday. A pace you could NOT continue for 50 more meters. You will walk briskly back to the starting line to check in with your group. Take the time to clock your running sprints (*or 75m rows). You will use a running start on both the row and run… use a watch to time it… a phone can be tough!

Watch the 20 Min “feet and calves” mobility video posted on the CrossFit Malibu YouTube pages (you know, the one you likely have not yet subscribed to!) Go there- and do it, and subscribe 🙂

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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