Tuesday’s CrossFit Total with more reps was a great way to focus on strength across a broad variety of movements. Today is a tough one- but similar in it’s relative ability to transfer what we are doing in class to a real-life environment. Single arm carries are so completely relevant to actual situations- as we often carry a solitary item with one arm- think “one heavy suitcase”… as you know it would be a more balanced situation even to carry more weight but with even distribution. Get up off the ground for that burpee… and then the KB swing (*while not obviously functional in terms of mimicking the exactly pattern in real-life) is such a good test of midline stability from a stamina perspective. Move it like you need it, because you need it.

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Thursday’s WOD 7 and 9am, and again at 4pm
As many rounds as possible in 20 minutes of:
15 KB Swings USSR (32/24kg)
100m Right Arm Farmer Carry (same load as KB Swing)
10 Burpees
100m Left Arm Farmer Carry
(post total rounds + reps, and any scaling)

Intended Stimulus
Today is going to be grueling. It will also be fun! Go heavy on the swings and the carries. The goal here is to stay moving, maybe not even that fast, but stay moving nonetheless. The carries may require a rest 1/2 of the way around the hut, but the swings should go unbroken for a LONG time. Oh yeah.. each round also has a set of 10 burpees so just get those done quickly every time 🙂

General Warm-up
Run your 100m course a few times. Do 10 inch worms, 10 burpees, and then go out and run your 100m course again. Get in 10 Samson stretches, and then 10 push-up down dogs. Do one minute of simon shuffle.

Specific Warm-up
Get in 10 KB Deadlifts and then 10 russian swings. No do 5 Deadlifts on each arm with the KB on the outside of the legs. Do 15 russian swings before going heavier and doing all that over again.

Workout Notes
Set your KB down as little as little as possible. I almost want to leave it at that! Your 100m course is a lap around the hut. Be careful as you watch out for bumps and holes in the ground! On the swings, maintain tension on the hinge and exhale at the top of each rep. This will keep you ridgid and neutral in the spine. And again, set that KB down as little as possible!

Finish
Massage the forearms for a minute each arm and then get in some wrist and forearm stretches as well as some low back decompression.