CrossFit Malibu, Virtually- 9am ZOOM Class Session
Please watch this preview video… there are some notes about how to approach your first week back at the Hut. Each day we will address some of the programming ideas and any procedural updates about attending LIVE classes at The Hut.
Monday’s WOD at 7am, 9am (*also on ZOOM at 9am), and 4pm
Back squat, 5 reps
12 minutes to a heavy set of 5
Post heaviest load
As many rounds as possible in 7 minutes of:
5 ring rows (or Rx pull ups)
10 push ups
15 walking or step lunges
Post number of reps and and remaining rounds
After 3 months of minimal strength work we spend a few days for each of the coming weeks working to reclaim our strength, patiently. Today we work up to a heavy-ish 5 rep backs squat. The time limit will also hold us back from overdoing it on day 1. Remember this is NOT a 5 rep max… it will be working up to something that feels GOOD… perhaps not even too challenging.
The AMRAP is intended to get in 3 simple movements and get into your groove after not being at the Hut in a while. It is so short that you can go out of the gates FAST and just try and hold on. What you choose for your PULL should be something that you can do right off the bat- no bands, no work finding any scaling. Push ups- find a level that you can get in either all 10 reps OR can manage 5+5 reps for the first 3 rounds. Step lunges should be easy and fast… all within your “station” if you are one of the 7 in class.
General Warm Up
Run 400m if you don’t have an erg at home or in your station at the Hut. IF you do have an erg… go for 2 minutes. Then we will do a variety of squat related warm ups… and some hanging and pulling. No hanging for a while?… ease back into it… 3 months off is a LONG time if you haven’t. Then we will prep the AMRAP by moving through 2 rounds of the ring rows/pull ups, push ups, step lunges- finding scaling and subs for each of them. Go easy Tiger.
Specific Warm Up
We get on to that squat rack for a set of 10 back squats- with a few reps using a slow lower and a few reps with some pauses at the bottom. Hang from the pull up bar for 30 seconds, add a bit of weight to your bar, and then do a set of 8 back squats. Go for one more 30 seconds of hang… add load and to 6 reps of back squat. We start the clock and get the 12 minutes moving.
Between back squat sets- get in some mobility work and dynamic range of motion. It is OK to stretch during strength work when we are really just doing it to feel our way through a strength “come-back!” Use the time between sets to keep the AMRAP movements “warm.” Three warm up sets on the barbell is sufficient- as you will be getting in 6-8 sets during the 12 minute timed back squat “event.” For those of you at home… do 5 reps with 5 seconds eccentric lowering and hold for 2 seconds at the bottom before coming up fast. Go AHAP- as heavy as possible.Treat the AMRAP as if you were doing a mini-mini Murph. A sprint. Go out hard and try to hold on.
IF you are at the Hut, you will clean as your cool down :). Plus a few shoulder stretches and some couch stretch.