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Wednesday 200610 4×5 and Max

CrossFit Malibu, Virtually- 9am Recorded Session

3 rounds for max reps:
1 min Thrusters (35/25kg)
1 min Sit-ups
1 min Burpees
1 min Rest

Intended Stimulus
The goal today is to spend about 12 minutes building to a moderately heavy set of 5 thruster before transitioning to a fast and furious fight gone bad esque “finisher”. Finisher is in quotes because this is too long to be considered a finisher, but other than the thruster, the movements are quite simple and won;t need much skill work. On that “too-long-to-be-a-finisher finisher” you’ll shoot for max reps every minute of barbell thrusters, sit-ups, and burpees. Try to work to the very end of the minute each round and then enjoy a nice long 1 minute rest after each round. The thruster is light so hang on for big sets and then stay moving on the sit-ups and burpees!
General Warm-up
Simon shuffle for a minute. Then get in 2 rounds of 10 sit-ups and 5 burpees before getting in our typical hip mobility circuit (lizard lunge, hamstring stretch, and pigeon). Finish with a set of 15 air squats and 10 push-ups.
Specific Warm-up
Get in 2 sets of basic barbell, 5 deadlifts, 5 hang cleans, 5 front squats and 5 strict press. On the second set, turn the front squats and presses into 7 thrusters. Put some weight on your bar and go for a set of 5 thrusters with a pause at the bottom and then feel the powerful drive overhead. Do 1-2 warm-up sets of 5 before starting the strength piece.
Workout Notes
Rest about a 90 seconds between your 5 rep sets of thrusters. Most of us will need to clean the bar to the front rack so make sure you have your thruster grip before starting. Today we will not squat clean the first rep. After your final set of 5 thrusters, de-load the bar to something you can do sets of 15 or so thrusters. This is a good load for the workout. Max reps in a minute, pretty simple, but on the thrusters take care not to move so quickly that you are unable to catch your breath overhead or in the front rack.
Finish with a 400m walk/jog, a minute or down dog and a minute of up dog. Then do another minute each side of pigeon.

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