CrossFit Malibu, Virtually- 9am Recorded Session- do it NOW!
CrossFit Malibu, Virtually- 4pm ZOOM Session
For Time Complete:
100 Double Unders
800m Run
60 Abmat Sit-ups
40 Unbroken KB Swings USA (24/16kg)*
20 Burpees
100 Double Unders
*If you break the KB Swings up before 40, you must complete 60 total before moving onto the burpees
Intended Stimulus
Today we have a straight forward chipper with a little novelty smack in the middle. Think “unbroken” as the theme and your goal for this one. Maybe you have to break the double unders into a few sets, but everything else think UNBROKEN. Run without a fluctuating pace. Do not stop or slow down on the 60 sit-ups. Unbroken on the American KB Swings. That is where there will actually be a little punishment for not going unbroken! Push through the burpees without resting and then back to the jump rope for another set of 100 double unders to finish the workout.
General Warm-up
Go out on your 800m run course. As you’re running mix in some skips, side shuffles, high knees, butt kickers, and surges. Now lets do a set of 50 bouncy single unders. We’ll finish off the general warm-up with 10 KB Deadlifts, 10 alt lizard lunges, and 10 Burpees.
Specific Warm-up
Lay flat on your back and get a set of 10 long leg sit-ups, followed by 5 strict sit-ups, and then right into 10 traditional butterfly abmat sit-ups. Back to the KB for a basic KB warm-up: 10 DL, 10 KB Squat Cleans, 10 Russian Swings, and 10 American Swings. Back to the jump rope for 25 double unders/penguin taps, or 50 bouncy singles. Grab a heavier KB and go through the basic KB warm-up again, but with only 5 reps per movement. Do 5 burpees for good measure and rest a bit.
Workout Notes
Again, think UNBROKEN when it comes to todays movements. yes, you may need to break up the Double Unders, but do it in planned sets like 4×25 or 2×50. Then try to complete the rest of the movements without stopping. On the KB Swings there will be a little added motivation! If you have to break before hitting 40 swings, the number of swings required becomes 60. So do your best to hang on, but do so safely! Last, stick with the same plan you had for the first 100 Double Unders on this final set of 100.
Finish
We’ll wrap up class with some spinal twists. Scorpions and T-crossovers. 10 Each. Then spend some time in happy baby.
