CrossFit Malibu, Virtually- 9am Recorded Session
Every 3 minutes for 6 rounds complete:
24 Box Step-ups (24/20″)
12 Deficit Push-ups (Hands on DBs)
Max Repetition Double Unders to the 2:00 mark
-rest exactly 1 minute-
-then-
Run 1 mile as a cool down
Post total # of double unders and any scaling
Intended Stimulus
Today we do some interval work. 2 minutes of work followed by 1 minute of rest all for max rep double unders. You will move steadily though the 24 box step-ups and get right into your 12 deficit push-ups before grabbing your jump rope and using the remainder of the 2 minutes to accumulate double unders. We’ll rest a minute before going again. 6 times through total. Ideally you’ll have about 45 seconds each round to jump. After all is said and done, we will rest a bit and then do a 1 mile cool-down run. I wonder why?
General Warm-up
Go for a 500m row or a 400m run. When you get back we will simon shuffle before getting in some arm swings and leg swings. Do 10 bootstrapper squats. How are the legs after yesterday!? Let’s spend a full minute in downward dog before getting 10 alternating step lunges. We’ll finish the general warm-up with a set of 10 inch worms with a pushup on each rep and 50 single unders.
Specific Warm-up
Head over to your box for a set of 10 step-ups on the right side and 10 on the left. Driving through the heel each time. Back to the jump rope for a set of 25 doubles or singles. Get 5 push-ups, chest to the ground on every rep. Now grab a pair of DBs and go for 5-10 deficit push-ups. Time for a heart rate spike of 10 step-ups, 7 deficit push-ups, and 30 double unders.
Workout Notes
The step-ups need to be done without stopping today, and that should be doable for everyone. On the push-ups decide how you will break up the 12 reps before the WOD starts and try to stick with it for all 6 rounds. Kind of like yesterday’s WOD, think ahead to what 12 push-ups will feel like on round 4 and 5 when you make your plan. After the push-ups, take a few deep breaths, settle yourself, grab your rope, relax the shoulders and go for as many double unders and you can get before the clock says 2:00. Rest 1 minute. We’ll do that same thing 5 more times. Your score is total completed double unders. I like scaling to plate jumps today over singles. A max cal row or bike will also be fine.
Finish
We will finish by going out for a 1 mile cool down jog. You can run your 800m course twice or use a watch to make it a perfect one mile out and back course. Once finished, get in some calf massage and some couch stretch.
