CrossFit Malibu, Virtually- Recorded Morning Class
CrossFit Malibu, Virtually- 4pm ZOOM Class Session
10-10-10-10-10
Sumo Deadlift
-then-
Tabata Plate Ground to Overhead (20/15kg)
Rest 1 min
Tabata Sit-up
Rest 1 min
Tabata Up-Down
Post total reps for each movement and heaviest set of Sumo Deadlift for 10 reps
General Warm-up
Today we’ll start with a nice long warm-up and mobility session to chase away some of that Murph soreness! We’ll start with 2 min of cardio. Drop down into our lizard lunge hip opener for 1 minute on each side. Now, pigeon pose for another 1 minute each side. Do 10 push-up down dogs. Grab that PVC pipe for a bunch of pass throughs and good mornings. We’ll go back to the ground for 10 slow mountain climbers, 10 scorpions, and 10 long legged sit-ups.
Specific Warm-up
Go back to your PVC for a set of 20 slow and controlled sumo deadlifts. We’ll then move to a singe DB or KB for a set of 10. Drop into plank, hold it for a few seconds, and quickly spring back to your feet. Jump and clap overhead. That was an Up-Down. No need to pause in plank during the workout. Go for a set of 10 abmat sit-ups followed by some plate deadlifts and then plate G2OH. We’re now ready for our 5×10 Sumo Deadlift.
Workout Notes
Remember, today’s strength is more about moving through a range of motion to relieve soreness rather that setting a PR. Your first set on a bar counts as your first set of 10 today! Between sets, add load and rest about 90 seconds. On the Tabata, We’ll work for 20 seconds and rest for 10 seconds 8 times. Then we’ll rest a minute and move on to the next movement.
Finish
Let’s finish with some more lizard lunge and pigeon on each side before getting in some lacrosse ball mobility of the pecs.
