fbpx

OUTDOOR CLASSES HAVE RESUMED
CLICK HERE TO VISIT THE WOD BLOG

Wednesday 210609 Burpee Broad Jumps, HSPU, Strict Pull-ups

Each round, all three movements will increase by 2 reps. The burpee broad jumps will start quick, but will soon get very taxing as you move to the larger rounds. On these, simply do a burpee and as you spring to your feet, instead of jumping and clapping overhead, perform a broad jump forward. Take your time on these jump to ensure you get full hip extension and a near maximal jump effort on each rep. The handstand push-ups should go unbroken until at least the round of 6, so if this isn’t possible, use a plate under your head OR do hspu with feet on a rack barbell. However you scale, remember that your hands and head should form a tripod, not a straight line! The pull-ups must be strict. Kipping is NOT a scaling option today. Use bands if needed (you should be able to get 5-7 in a row) and be strategic about how you break these up in the “middle” rounds so you’re not doing to singles during the rounds of 10 or 12. 2-4-6-8-10-12-etc, that’s the pattern for your rounds. Transition with purpose and have fun!

This mystery squatter went unbroken in ALL the sets yesterday!

15 minute AMRAP:
2 Burpee Broad Jumps*
2 Handstand Push-ups*
2 Strict Pull-ups*

*increase by 2 reps every round
post total reps completed

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.