When you take a look back at a month (or more!) of workouts that you get done at the Hut, it is clear to see the variety of tasks that you complete. Many durations of work, heavy to bodyweight and back again, various skills, with a few of your true strengths as well as your weaknesses are covered. Today’s training session is a microcosm of an entire month. Something heavy, something fast, some endurance, a final blast (to the tune of something borrowed, something blue;)
The series of today’s “tests” could also be looked at as a workout that is like the Hopper Model in testing fitness levels. The MORE load you lift on the Turkish Get Up, the more likely you are to need work on your mile run. If you can do the mile run in 4.5 minutes, it might just predict that your plank and push up aren’t yet top notch. The prediction is that anyone who “WINS” one event will likely need work on one or both of the others. However, most of you have been around for a while and have developed a well rounded fitness such that you will probably do pretty well at each of these. If you don’t … there is your opportunity awaiting your attention to spend some time improving it!
CrossFit Malibu, Virtually- 9am ZOOM Class Session
Monday’s WOD at 7, 9, 10am and again at 4pm
I. 10 minutes to set 1RM Turkish Get-up
II. 3 rounds: 1 minute plank + max rep set of unbroken push-up
III. Run 1 mile for time
Record 1RM TGU, number of push ups, mile run time.
Intended Stimulus
Today we have 3 stimuli to impart. After the general warm-up, you’ll have 10 minutes to use the DBs/KBs at your station and build to a 1RM R/L Turkish get up. Then, you’ll take another 10 minutes or so to get in 3 sets of a 1 minutes plank right into a max rep unbroken push-ups. Lastly, you’ll run a mile for time.
General Warm-up
Go out for an 800m run mixing in some running drills along the way. Then get back to the hut for a quick few rounds of some simon shuffle, push-up, air squats, and PVC pass throughs. Get in some coach led Turkish Bridge-Ups.
Workout Notes
Get right to the DBs/KBs for a Turkish Get Ups. The 10 minute time limit will be strictly enforced. In total, plan out the timing so you get about 6 sets, leaving more rest towards the end of the 10 minutes. Then, on the coaches clock, you’ll hold a one minute high plank and go right into a max rep set of STRICT push-ups. These need to be at a steady tempo with no resting at the top or bottom. You’ll do a round of this roughly every 3 minutes. Lastly, get outside for some running drills and then a 1 mile run for time. The turnaround in the infinity sign on the ground after you turn right on Stuart Ranch Rd. As always, be careful as you run in and out of the yard and as you pass driveways along the way.
Finish
Walk the 400m course and get your TGU equipment cleaned up.
