This week we expand the schedule by adding a 10am session on Monday-Wednesday-Friday. This will be tested out to see if attendance catches on. And this is how we will continue to build up to what the future “full” schedule becomes.
CrossFit Malibu, Virtually- 9am ZOOM Class Session
Monday’s WOD at 7, 9, 10am and again at 4pm (*Zoom simulcast at 9am)
As many thrusters as possible in 14 minutes using the pattern of:
3 deadlifts (45/30kg)
2 power cleans (second rep squat clean is OK!)
2 power cleans
2 power cleans
continue with that pattern adding a thruster for every
3 deadlifts and 2 power cleans.
Record TOTAL NUMBER OF THRUSTERS COMPLETED
Today is barbell cardio. It should feel like running 2 miles via deadlifts, power cleans, thrusters… and MORE thrusters. So the load needs to be light enough that you can circulate through the repetitions at a good clip- paced out so that MOST of the 14 minutes is movement and not rest.
General Warm Up
Hamstring prep with PVC good mornings then some glute bridges. Standing broad jumps to prep some power and landing. Air squats and pull up bar hanging to get the squat and shoulders ready.
Specific Warm Up
Basic barbell work- first for the sake of warming up and then for some technique of each movement. The loading will go from empty bar to a light load… and then the next increase will be your workout load. Warm up happens at empty bar, tech work happens with the light load. Then the WOD with the next bump.
Keep the deads as regular deadlifts and not RDLs- which will be tough because it is such a light load. Power cleans need to use full hip extension, even though it is light. You CAN squat clean the second clean- so you CAN do a squat into the thruster/s.
Either a 400m run and then some row or ski for a few minutes. Then some couch stretch and pull up bar hanging.