CrossFit Malibu, Virtually- 9am Recorded Session
CrossFit Malibu, Virtually- 4pm ZOOM Class Session
For Time Complete:
13-9-6-3-6-9-13 reps of:
Squat Cleans (50/35kg BB or 50/35# DB)
Box Jumps (30/24”)
Post time, loading and scaling
Today we have heavy squat cleans, yes, squats today to ease away the soreness from yesterday’s thrusters. You are encouraged to choose a load that will require you to break up the rounds of 13 and 9 reps. With that being said, I challenge you to tackle the rounds of 6 and 3 quickly, powerfully and with no breaks. Additionally, choose a tall box or bench, if you have that option available, we want to make this a little tougher than normal. Brace that midline at the bottom of the squat, those dumbbells or barbell will feel heavy and, yes, you will be taxed on an aerobic level…So, take a deep breathe, set tension, keep that spine rigid and neutral, forcefully extend the hips and drop into the bottom of the squat clean with control…. And try to remember all of that!
General Warm Up
Start with a two minute row/run, then we will all come back together and do a minute of jumping jacks. Move onto 20 Samson lunges (reaching the arms towards the sky and adding a little back bend), 10 broad jumps, 10 inchworms. Now hold a downward facing dog for 2 whole minutes – peddle out the feet, roll out your ankles, kick one leg up, sway the hips. Now, step the right foot forward for a lizard lunge and reach the right arm up towards the ceiling and draw that elbow back towards the right ankle. Repeat 10 times on each side. Stand for 10 air squats and 10 lunges.
Specific Warm up
Pick up your empty barbell or light dumbbells and move through 10 RDL, 10 DL and 10 front squats. Then we will go through some clean skill/preparation, getting 5 reps of each step: 1. dip, knee + shrug // 2. dip, knee + hang clean // 3. dip + mid-shin + hang clean // 4. power clean // 5. squat cleans. Set the barbell down and go for 10 step ups, followed by 10 jumps. Now, make the box taller and go for 10 more jumps. Come back to your barbell and add some weight and go for 7 more squat cleans.
Keep the elbows long and extended until your hips completely open for the cleans. We know that as it starts to get heavier, we sometimes think that yanking the barbell or muscling it up will work best. Nope. Trust that your power will come from the hip explosion, the powerful shrug and strong squat. Push through the box jumps – that is where you can make up some time, yes, they are tall, so take a deep breathe. If you feel wobbly, step back, shake it out and go again!
Lay on the ground for 20 supine spinal twists, 1 minute of happy baby, with your hips propped on a foam roller, if you like and 2 minutes of Child’s pose or puppy pose, for a more intense shoulder stretch.