CrossFit Malibu, Virtually- ZOOM Class Session at 9am
Friday’s WOD at 7, 9, 10am and again at 4pm
Every 3 minutes for 10 rounds:
3 Hang Squat Cleans (AHAP)
200m Row/Ski Sprint or .3mi Bike Sprint
post # of rounds at heaviest load AND fastest and slowest sprint times
What a beautiful combo we have today! Heavy hang squat cleans (not quite heavy enough to drop) and a short sprint! The goal today is to go as heavy as possible and still get the 3 hang squat cleans unbroken before SPRINTING 200m on a rower/ski erg or .3 miles on the bike. You should have more rest than work today. This is a 30 minute workout so PLEASE BE ON TIME.
Go for 2 minutes on your erg. Get in 1 min lizard lunge on each side and 1 min pigeon on each side. Hold the bottom of a squat for 30 seconds or so, rocking side to side and pushing forward to stretch the ankles. Hop on your cardio erg and go for a practice sprint.
Go through a coach led basic barbell two times. Then, practice some high hang squat cleans. Add some load and do a few more. Now move on to the hang, and get in a few building sets of 3-5 reps. Remember, in the workout you need to have a load that is both heavy, and that allows you to complete 3 reps without dropping, at least for the first few rounds.
Choose a weight on the barbell that really challenges you. A load that you want to set down but don’t. Take your time getting into a hang position where tension is maintained through the lats and midline, and then execute a rapid change of direction from UP to full hip extension and back DOWN to the rigid bottom of a squat. Then… SPRINT! That means getting to your erg quickly and getting after it. Good Luck!
There won’t be a ton of time after the workout today. Please get your station cleaned and remember to socialize outside of the hut and to stay socially distanced. If you are in a morning class, remember there are likely a few people coming for individual sessions after your class is over, so be courteous in how you clean your station and by doing so in a timely fashion. Thanks to you all.