Tuesday 200616 Presses and a 3 Rounder

Sounds like you didn’t know there was going to be an awards ceremony following our “release” from home confinement :). Well, Andy was the clear winner when it came to consistency for attendance in the 9am ZOOM sessions over the 3 month period. He was awarded with a King Kong Apparel back pack which is going to come in handy now that it is required to take all of your belongings home with you every day from the Hut. Congrats Andy… improving your fitness is going to be THAT much easier since you stayed fit over the last 3 months. Tomorrow’s announcement- who won the runner up prize for the SECOND most consistent?!

If you currently have oly shoes, a jump rope, your WOD journal, knee sleeves, a lifting belt, or any other items at the Hut left over during the covid… please take that stuff home with during your next workout. Our suggestion is that you dedicate a bag for your Hut stuff so you can take it back and forth each day. Perhaps MOST IMPORTANTLY, is your journal and a pen. You will need it to record all WOD data. Write down the WOD BEFORE you arrive… and ues the journal to track lifting loads and AMRAP rounds, etc. We don’t have any chalk for writing on the ground/walls.

CrossFit Malibu, Virtually- 9am ZOOM Class Session

IF you are unable to crack the Mindbody code to sign up for a group class- please text Mike with the sessions you want to add. Then get back on the MB site and continue figuring it out!:)

Andy receives the award for Most Consistent Zoom Attendance over the 90 day quarantine

Tuesday’s WOD- 7 and 9am, and again at 4pm- book in advance ONLY.
Push Press
12 min to build to a heavy 3 rep
Record each 3 rep load
-then-
3 Rounds for Time:
400m Run/500m Row/400m Ski/.7mi Bike
12 Burpees
Record time and any scaling

Intended Stimulus

Much like yesterday, we start with 12 minutes of strength work. Today, we will build to a heavy-ish 3 rep Push Press. The goal is to build to a load that feels good, looks good, and most importantly continues to build confidence as we get back to some more serious strength. Then, we transition to a very simple 3 round couplet. Simple doesn’t mean easy, especially when you see that every round has 12 burpees! This is one to be pushed hard! Run/row/bike/ski fast and then get right to the burpees, moving smooth and fast.

General Warm-up

Start with 2 minutes of cardio. Then we will move to 3 rounds of 10 air squats and 5 push-ups down dogs. Followed by some more hanging from the pull-up bar. We’ll do some twisting and more hanging before grabbing a barbell.

Specific Warm-up

Do 2 rounds of basic barbell. Then we will do some pausing work on the finer points of the push press before adding load for a warm-up set of 5 and the start of the 12 min time limit.

Workout Notes

Like yesterday, 6-8 sets of 3 is plenty for a 12 min window. Build as you see fit. After the 12 minutes of push press, we’ll do a few burpees and a half distance warm-up run/row/bike/ski. Part 2 of today’s workout is meant to be pushed, so set an uncomfortable pace on the cardio and then move quickly through the burpees. It’s only 3 rounds!

Finish

Right after you finish the workout consider walking outside instead of collapsing on the floor of The Hut. It will make your clean-up easier! Then, wipe down your bar, cardio equipment, and the ground where you did your burpees.

Tuesday 200616 Presses and a 3 Rounder

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