CrossFit Malibu, Virtually- 9am ZOOM Class Session
18-15-12-9-6 reps (unbroken) for load
KB hang power cleans
KB swings USA
Rest as needed between each set
Post load and number of breaks for each set
(ex. Matthew- 32kg: 3, 2, 1, 0, 0)
Do you have a heavy kettlebell handy? Grab it, pick it up, move it around your body, don’t set it down (yet), take a deep breath and move it around your body more, and set it down safely. Collect your breath, take a seat, and make a gameplan for your next set, which is conveniently less reps than the set you just completed. The idea is to complete each round without setting down your kettlebell. Hopefully you have something heavy enough so that this is difficult! If you get through 18 deadlifts, cleans, and swings without breathing heavily, please find something heavier!
General Warm Up
Start off today with a 400 m run. Come back for a minute of inch worms, a minute of dynamic lizard lunges with twists, a minute of spinal twists, and a minute of hanging. Grab your PVC for passthroughs, rotations, around the worlds, and good mornings.
Specific Warm Up
Find a light-to-moderately-heavy kettlebell, grip the handle, gaze into the horizon, screw your shoulders back, pull your chest up an inch, and feel the ground with your heel, big toe, and pinky toe and go for 10 slow slow slow deadlifts.. Are your hamstrings awake yet? Good. After your 10th deadlift, stand tall with the KB just below your waist. Shift your hips back as you lower your chest to mimic the “hang” position of a barbell clean. Jump your KB up to the front rack. Your hands will likely have to adjust— from the top of the handle to the sides of the handle. Go for a few of these cleans. Set your KB down, take a step back, reset your position and grip, hike the bell back, and go for 5 Russian swings and 5 American swings. Instead of setting it down after 10, stand up so that it is just below your waist once more. Now, initiate a swing from this standing position. You’ll likely have to work your way into a full range of motion… your first two swings will probably be under eye level. Let’s repeat all of this (the entire specific warm up) with some heavier weight.
Today, you may “rest” with the KB at your waist or in the front rack. If the KB touches the ground (except for an immediate touch-and-go during the deadlift portion), you have taken a break from your set. The goal is that you would not take any breaks today… at least DURING the sets. In between the sets, you may break as long as you need. In fact, you are encouraged to take a good break in between each set IN ORDER THAT you won’t need a break in the middle of the set. With all that being said, you’ll know you picked an appropriate weight if you really really REALLY want to take a break in the middle of your set. Just to reiterate, a full set is x amount of deadlifts, hang power cleans, and USA swings as heavy as you can go without putting the weight on the ground.
Spend 10 minutes rolling out with a foam roller, lacrosse ball, or some other kind of massage tool.