Kayak, skim, boogie, SUP and surf are THE perfect activities any day… but Sunday in the Surf at Zuma with CROSSFIT MALIBU is THE way to go. The proof is that not a single picture was taken all day! As we get ready to hop back into the work week and soon to begin the school year with more ZOOM on the horizon… we will all be back online soon… but the weekend was made to be outdoors and in the sun (or at least the June gloom). #gooutsideandplay
Monday‘s WOD at 7, 9, 10am and again at 4pm For Time Complete: 42 KB Swing (24/18kg USA) 21 Burpee w/ Lateral Jump Over Abmat 21 Strict Abmat Sit-up 30 KB Swing 15 Burpee w/ Lateral Jump Over Abmat 15 Strict Abmat Sit-up 18 KB Swing 9 Burpee w/ Lateral Jump Over Abmat 9 Strict Abmat Sit-up Record time, load, and scaling
Intended Stimulus
Today we have a fast and furious triplet of KB Swings, Burpee w/ lateral jump over abmat, and strict sit-up. From the get go, push the pace hard. Break up the swings into as few sets as possible and fly through the burpees! This in one to redline on 🙂
General Warm-up
Simon shuffle for a minute before moving into 10 push-up down dogs, 10 air squats, 10 lunges, and 10 long legged sit-ups. Go for 10 t-crossovers and then 10 more sit-ups. Simon shuffle for another minute and then lizard lunge for a minute each side.
Specific Warm-up
Grab a KB and go for 10 deadlifts and then 10 jumping squats. On the same KB, go for 10 russian swings, dismount, and then do 10 USA swings. Get in a set of 10 strict sit-ups and then 5 burpess with a lateral jump OVER your abmat. Get a heavier KB for a set of 10 russian swings and 10 USA swings.
Workout Notes
Choose a KB that allows you to get big sets, but not so light that it all goes unbroken… unless it’s Rx! On the burpees over the abmat make sure you jump laterally over the center of the abmat. From the beginning push the pace and before you know it you’ll be yelling “time!”
Finish
Finish with some supine figure four and some childs pose, walking the hands side to side to get into the lats.
