CrossFit Malibu 9am Class- Live from Chocolate Lily Lane Studios
Apr 6, 2020 09:00 AM Pacific Time (US and Canada)

Here is the recorded ZOOM session if you want to join in!

Watch the video below if you will do the WOD on your own… or just want to be ready for the group session

DB Strength complex
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to: Aug 23 2019

Intended Stimulus
To go heavy and unbroken even though there are 20 reps in each round. Warm up well so that you can begin as heavy as you can for the first round. If you hit that load for unbroken reps- then either go heavier OR add a rep or 2 to each movement. Both of these tactics will increase the total volume lifted. It is preferable that you add weight. But if you don’t, add reps.

General Warm Up
Air squats, Samson stretch and some dynamic range of motion in the squat and shoulders to begin the session. Sit ups, windmills and then some static trunk bracing drills- planks and hollow holds, birddogs, and superman.

Specific Warm Up
We will cover each movement unweighted and then gradually add load and reps to prep the body for the activity. RDLs will prep the spine for bracing during each of the movements- then we get more dynamic and prep the bottom of the squat and overhead positioning.

Workout Notes
Use solid mechanics! Each movement of the 4 have their own individual pitfalls- we will cover common flaws and corrections in the class. Take the time to rest up between sets. This is a good way to complete the WOD with heavy loads and no misses.

Finish
In class we are going to so some natural movement- ground activities to finish up today