Welcome back Becca... ready to have you assisting in some classes. Remember that Becca was a Sports Med 440 student last fall (a class that most CFM coaches have taken during their time at Pepperdine) and she was a few months into her coaching internship when it was interrupted in mid-March. She is back and continuing her journey, now is the teaching assistant in Sports Med 440, and continuing her coaching intern/apprenticeship with us at the Hut. Veterans, you’ll remember her- newcomers, introduce yourselves!
Exciting chipper coming to you today! Those of you doing the workout on the front deck or on the new squat racks on the back patio- please realize that you will be doing your wall ball shots up to the top of the rig. SOOOO, you will be using a heavier load than you usually do for these reps. Again you WILL be using heavy medicine balls! It is going to be great. Anyone on the 30# all-black med ball today?!
CrossFit Malibu, Virtually- 9am ZOOM Class Session
Maria’s 6pm YOGA ZOOM session HERE … join LIVE
Thursday’s WOD at 7 and 9am, again at 4pm
For time complete:
30 Toes to Bar
45 Cal Row/Bike
60 Wallball Shots (20/14#)
45 Cal Row/Bike
30 Toes to Bar
Record time and any scaling
Intended Stimulus
Today we have a really fun chipper! Volume wise, it doesn’t contain crazy numbers, yet it is the large sets that will surely prove to be challenging today. Pick a TTB scaling that allows 5 or fewer quick sets. Row with a steady and pushed pace. Break up the WBs into manageable sets, less than 5 hopefully, and then row and TTB again!
General Warm-up
Go for a 20 cal row followed by 2 rounds of 10 sit-ups, 30 second hang from the bar, and 10 air squats. Get in 10 scap pull-ups and a few kip swings before getting in a nice long hold at the bottom of the squat.
Specific Warm-up
Get in a set of kipping knees to chest. Grab a MB for 10 DL, 10 Front Squats, and then some MB Clean practice. Jump back on the bar for a set of TTB. Back to the MB from 2 sets of 5 WB Shots. Lastly, let’s get a sprint of 5 TTB, 10 Cal Row, and 15 WB Shots before resting a few minutes.
Workout Notes
Breaking things up into manageable sets is going to be key today. However, don’t over scale so things go largely unbroken. Find a happy medium. Think about doing 5 sets or fewer for the TTB and WB and going hard on the row! Bike and ski are the same amount of cals for today!
Finish
Finish with some elevated childs pose. This is sure to be a sweaty one so get everything nice and cleaned up!
