CrossFit Malibu, Virtually- Recorded Class Session
CrossFit Malibu, Virtually- 4pm ZOOM Class Session
21-18-15-12-9-6-3 reps for time of:
Toes to Bar*
Wallball Shots (30/20#)\
*scale to strict sit-up and add 3 reps per round if you have no place for toes to bar
Post finish time and scaling
Intended Stimulus
Today we have a fun couplet of descending reps straight from CrossFit.com! The goal here is to manage the first few sets of toes to bar by breaking them up into approachable sets, allowing you to take on the last few rounds unbroken! We shoot for all sets of the WB Shot to go unbroken today. If you do the math, you’ll notice that the volume of WB Shots is relatively low…but also notice the heavier ball! Get this couplet done as fast as possible by having a strategy for the big sets of TTB!
General Warm-up
We’ll start class with a 400m run. Then drop into 1 minute each side of lizard lunge to start prepping our squat. Lay on your back for a set of spinal twists and then 10 push-up down dogs. Take your time here! Next, let’s do 3 rounds of 10 perfect air squats and 30 sec of hanging, or 5/5 DB Bent over row. Lastly, get a set of 15 abmat sit-ups.
Specific Warm-up
Grab your med ball and let’s go through our L1 MB Clean progression. Get 10 pausing front squats and 10 strict sit-ups. Then find a place where you can get in a set of 10 WB Shots, ideally to a 10/9ft target.
Workout Notes
Break up the toes to bar in the big sets so that you can shoot for unbroken sets in the later rounds. Substitute strict sit-ups if you have no place for toes to bar or toes to rings, but add 3 reps per round (24-21-18…and so on). Unbroken WB Shots is the goal for ALL athletes today!
Finish
We finish with a 400m walk/jog and then some low back decompression using a foam roller and some modified pigeon and happy (birthday) baby (Jordan).
