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Wednesday 200603 Thirty Second Rest

CrossFit Malibu, Virtually- 9am Recorded Class Session

16 minute AMRAP:
8 DB Deadlifts
4 DB Box Step-ups
2 DB Thrusters
1 Devil’s Press
-rest 30 seconds-

Intended Stimulus
Today we have an AMRAP made of up fairly short rounds, each followed by 30 seconds of rest. Every movement today requires 2 DBs and you should be able to go straight through a round unbroken, at least for the first half of the AMRAP. Push hard to get through each round fast, doing your best not to set down the DBs and your reward is 30 seconds of rest!

General Warm-up
Start by jumping on your rower or bike for 2 minutes. If you don’t have one, run a 400m. Then, work through the following 2 times: 10 Air Squats, 10 Step Lunges, 10 Good Mornings, 10 Lizard Lunges, and 10 Single DB Deadlifts.

Specific Warm-up
Go for 10 box step-ups before grabbing a pair of DBs and working through basic DB warm-up 2 times, 5 reps each movement. On your second set turn the front squats and push presses in thrusters! Go back to your box and step up holding 2 DBs suitcase style. A devils press is a DB Burpee right into a double DB Snatch or Clean and Press. Let’s practice a few with a lighter load. Move up to heavier DBs and go through an entire round. Rest a bit and then we go for another round fast!

Workout Notes
The simplest way to scale today is by adjusting the loading. If you do not have the DBs to get the right load consider doing a KB version (8 DL, 4 Goblet Step-ups, 2 KB Thrusters, and a KB Devils press). Like I mentioned before, start the workout with the goal of unbroken rounds and see what happens after 6-8 minutes!

We finish with some foam rolling of the glutes, quads, and t-spine.

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