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Friday 200814 Get Funky Get Loose

Run pretty fast but not TOO far, flash through the kipping sit ups but not TOO fast, float through the front squats but not without a bit of a break at some point… then get up, get down, get up, get down, get up, get down… um, get funky, get loose.

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Friday’s WOD at 7, 9, 10am and again at 4pm
On a 12 minute clock:
800m Run
60 Abmat Sit-ups
30 Front Squats (70/50kg- from ground)
Max rep Up-downs in time remaining
Intended Stimulus
Today, we shoot for as many Up-Downs (a burpee with no push-up) as possible. To start accumulating those, you’ll first need to chip your way through a fast 800m run, 60 abmat sit-ups, and 30 heavy front squats. Just because you’re going for max rep up-downs doesn’t mean your barbell should be light, or even that you should finish 30 front squats in 2-3 sets. Think “5 sets of 6”, or “3 tough sets of 10” heavy here. THEN, you’ll have 2 minutes or so to crank away on the up-downs.
General Warm-up
Go out for an 800m jog as a distanced group. Check the traffic patterns and, as always, be careful running in and out of the yard. Get in 10 lizard lunge steps and 10 pigeon pose steps before going through 3 rounds of 10 air squat and 5 push-up to pike. Get in 10 long legged sit-ups and some t-crossovers before grabbing a barbell.
Specific Warm-up
Go through 2 rounds of basic barbell. Then, start building to the front squat load for today. It needs to be heavy, but not so heavy that you have to do less than 5 reps at a time. Between each warm-up set do 5-7 butterfly abmat sit-ups and get some hanging from the bar. Lastly, do a fast set of 10 up-downs and some simon shuffle. You’re ready!
Workout Notes
This is a classic chipper with a twist at the end. Run hard, sit-up fast and then be smart about how you break up the front squats. (hint: don’t blow yourself up by going for a massive first set!). Once you finish the run, sit-up, front squat portion, you’ll have 2 minutes or so left, so be prepared for a mental battle. Try not to let yourself rest until the clock strikes 12:00!
Finish
Finish with a long couch stretch and some lizard on each side with the back knee down on your abmat.

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