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Wednesday 200729 AMQRAP

Laurie started training at CrossFit Malibu about a year after we opened and joined one of the On-Ramp classes to prepare her for the larger group training sessions. Little did she know that this type of general fitness regimen would prepare her for high level athletic accomplishments. She had been active her whole life and typically chose yoga, hiking, and volleyball as her main types of physical activity. Read more about her background IN THIS ARTICLE and watch her tell part of her story in THIS VIDEO. Better yet- come train with Laurie at Hut… she has other “older adults” will show you that well into your 50’s, 60’s, and 70’s, you can continue to become strong… perhaps even more so than when you were younger!

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Laurie gets in her wall ball shots during yesterday’s WB/DU/WB chipper.

Wednesday’s WOD at 7, 9, and 10am and again at 4pm
20 minutes for quality:
2 right /2 left Turkish Get Ups (AHAP)
3 Weighted Pull-ups (AHAP)
4 Box Jumps (ATAP)
*Increase load, load, and height as needed during the 20 minutes

Intended Stimulus
Intentional movement is the name of the game today. Notice that there is only a time limit, not an AMRAP. So, for 20 minutes you will work through the movements with intentionality. TGU-ing heavy, and precise. Pulling up heavy, and with full ROM from the hollow position. Jumping high, landing with precision. You can add load and height as the workout goes on, rest as needed to keep up the perfect movement.

General Warm-up
Get in a 400m run  before laying on the ground for 10 spinal twists and 10 TGU ‘bridge ups”. Work through 10 ring rows and 10 assisted dips. Pull out your box and go for 10 step-ups.

Specific Warm-up
Head over to a light KB or DB for 10 windmills on each side. With that same load, get in 3 top-to-bottom TGUs on each side. Get a set of strict pull-ups or eccentric lowers. Jump on your box. Make it taller and jump some more.

Workout Notes
As the workout goes on, you will add load to the TGU and Weighted Pull-up, and add height to the box jump until you find the perfect challenge (having to think through each and every rep to hold good technique is a good place to stay). For those of you who do not yet have strict pull-ups, 5 eccentric lowers on a 5 count each round is your scaling.

Finish
Finish with some yoga flow. From down dog, to lizard lunge, to up dog, to childs pose. Try to do it all with nasal breathing.

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