CrossFit Malibu, Virtually- 9am ZOOM Class Session
Three rounds for time of:
21 KB swings 24/18kg USA
12 pull ups
Post time, load and scaling
Compare to July 25th and May 7 2019, Sept 12 2018 and May 11 2018, May 2 2017
This is a 3 round triplet with a monostructural, gymnastic, and weight lifting movement that is intended to be finished in under 10 minutes, With all repetitions unbroken and a relatively fast run- it will be done in 7-9 minutes. A goal today is to go unbroken on the KB swings FOR SURE (as this has been a point of focus for us over the past few weeks) and to get in some pretty fast running. Now the pull ups have been a bit lacking in the past 60 days- but if you have a spot to do them… get them done!
General Warm Up
Take your 400m run loop at a very relaxed pace and then come back to your “home gym”…. to get in 10 burpees, 10 air squats, 10 sit ups. Get some in-place run drills: butt kickers, high knees- and then head back outside for 6 reps of butt-kickers-that-move-into-surges. They only need to be about 30m each, so go back and forth 3 rounds of this. Get back in for some hanging on the pull up bar, some kipping swings, followed by PVC pass throughs.
Specific Warm Up
With your kettlebell, get some deadlifts, sumo deadlift high pulls, russian swings. Then brace one arm on a 20-24″ box and do single arm bent over rows with your KB- get about 5 each side. Followed by some more Russian and then American swings. Get a couple of strict pull ups, then a few kipping pull ups. Go for big- unbroken sets today if 12 seems to be easy. If not- find the RIGHT number that you don’t need much more than 15 seconds break before getting up there for more. Let’s then do a mini-round of Helen with a fast 200m run, 10 swings and 5 pull ups. Rest until you are ready to GO!
No pull up bar? Do Single arm bent over rows (braced with free arm on a box) for 12 reps on each arm- broken in sets as desired. If you did sets of KB unbroken this past Tuesday AND last Friday if you did much of the WOD unbroken- then do that today! For those of you with a heavy KB only- permission to go Russian, provided you go unbroken as well. Other monostructural movements can be do as follows: row- 500m, Ski- 450m, Bike 0.7 miles per round. You can scale as needed to keep power output high enough to finish in 2 minutes or less on each round. You runners best try and finish at the 2 min mark each bout as well.
Go for another jog of 1200m… the same distance of all running within the WOD. Return for some hanging, lizard lunge and couch stretch to get the quads all stretchy. Some deep glute stretches will finish it off.