Do the recorded 9am class by clicking here

CrossFit Malibu 4pm Class- this is the link
Password: 2F8Yez

For time, complete:
500m row (50 sumo deadlift high pulls 20/16kg)
30 Army combat fitness test push ups
250m row (25 sdlhp)
30 Army combat fitness test push ups
250m row (25 sdlhp)
30 Army combat fitness test push ups
500m row (50 sdlhp)
Post time (load) and any scaling or modifications

Intended Stimulus
A constant, concerted effort to push through the row or SDLHP as evenly paced out (and relatively fast) as possible and taking the push ups as fast as possible and trying to avoid large rest breaks. Know thyself- and anticipate how many are possible in a row, while keeping a consistent flow of work/rest. Clearly, the ultimate goal is 30 unbroken- but for most/many, this is unrealistic. Goal finish times on the fast end are sub 12 minute. On the realistic side are 15-16 minutes.

General Warm Up
Let’s prep for being in plank AND lots of hinging at the hip for today’s couplet. We will hold plank for a bit and then work with some mountain climbers, break dancing moves, and get the wrists warmed up- as well as going over the Army combat fitness test push up (see link above for the movement pattern).

Specific Warm Up
Move through sumo deadlift high pull mechanics with PVC pipe for technique work and range of motion warm up. Then gradually warm up the movement with a KB or empty barbell- even those who will row for this wod will do the SDLHP warm up. We will work on Core-to-Extremity (watch this video!). Loading for the workout today will be 20/16kg- a loading that 15-20 repetitions will be very automatic. Going Rx+ for those only having a 24kg KB is fine- no decrease in reps is necessary.

Workout Notes
The intention today is for as many individuals to use SDLHP in the workout even if they have a c2 rower. We are using 1 repetition on the SDLHP to count for 50 reps. You will likely see that 50 unbroken reps has the stimulus a bit different result on the body (getting a bit more winded than a paced out row of 500m)- even though the mechanics of the movement are very similar- this is because there is no rest segment in the weightlifting movement that naturally exists in rowing on the C2.

Finish
We will work on some back extensions (supermans) and some spinal twists (scorpions and iron crosses) to even out all of the hip flexion that goes on in today’s workout.