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WORKOUT OF THE DAY

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Monday 210920 Snatch and Run

We kick off the week with some olympic weightlifting skill work and then a fun couplet of power snatch and running. Post warm-up and skill work, you’ll have 10 minutes to get to a heavy 3 rep set. This is NOT a 3RM, simply a heavy set of three touch-and-go for today. No dropping from overhead. Remember, this is skill work and keeping the weight to something manageable enough you can still make changes to your technique is important, In fact, it will only help you push the pace in the coming metcon! Use a load for the 21-15-9 that allows you to break off big sets (at LEAST 5 reps at a time during the set of 21). Shoot for 400m runs that get faster each time. The run is not active rest today. Pushing the run pace ensures to hit the stimulus 🙂

Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

Shout out to ALL athletes who improved their ring muscle ups and transitions this past thursday!

 

Workout of the Day:
10 minutes to build to a heavy set of 3 Power Snatch
-then-
For time complete:
21 Power Snatch (50/35kg)
400m Run
15 Power Snatch
400m Run
9 Power Snatch
400m Run
post finish time and scaling

Saturday 210918

Saturday classes at 8am and 9am! Sign up in advance on MindBody and have some unknown and unknowable fun to kick off the weekend!

Friday 210917 Volume Push Press + Accessory

We end the work week with a straight forward heavy day. Yes, the second of the week! You’ll build to roughly 80% 1RM in the warm-up and then attempt to hold that load across all 5 sets. After each set of push press, grab a band and get in 20 banded good mornings (or jump on the GHD for 10 hip extensions IF you have experience doing these in the past). Rest the remainder of the 4 minutes before starting again.

 

Every 4 minutes for 5 rounds:
5 Push Press (~80% 1RM)
20 banded good mornings (2/1”) or 10 GHD Hip Ext
Post push press loading

Thursday 210916 AMRAP 18: DU, Squat, Push-up, RMU

Matthew and Kyle power through 12 burpee pull-ups before running a tough 600m.

18 minute AMRAP:
60 Double Unders
40 Air Squats
20 Pushups (ACFT)
10 Ring Muscle-ups
Post completed rounds + reps and any scaling

Intended Simulus
Use this 18 minute AMRAP to practice the 2 high skill movements that start and end each round, the double under and ring muscle up. That’s not to say that squatting and push-ups don’t require technique (they do), but those 40 air squats and 20 ACFT push-ups are more like grunt work today that you trudge through to get to the “skill work”. Without totally sacrificing intensity, focus on skill today and less on rounds + reps. Ring muscle up transitions are a GREAT scaling for those without RMUs 🙂

Wednesday 210915 Burpee Pull-up + Run Intervals

Give each round everything you’ve got. This is meant to be mentally challenging, like yesterday’s back squats, but in a TOTALLY different way. This one is cardio + will power. For those who cannot jump and pull-up their chin over the bar from the ground, use a box to step up on after your burpee and do a jumping pull-up from atop the box. Scale the run to a 400m run if your time trial 600m is longer than 3:30. Push the pace. All 4 rounds. Let your effort on these intervals make you fitter.

 

4 Rounds EACH For Time:
12 Burpee Pull-ups
600m Run
Rest as needed between sets
post all 4 finish times and any scaling

Tuesday 210914 Heavy Back Squats

Yep, it’s a heavy day. Each set heavy and about 2/3 of the way through the set there should be some soul-searching regarding how you are going to get out of “the hole” yet AGAIN! Each set should make you a bit worried about the upcoming set! IF not, it shouldn’t count… as light weights are only for warm ups today.

It should take you about 4-5 sets of squats to set up your first “15 rep round.” Empty barbell… for about 10-12 reps- some with pauses at the bottom. Add some load and get 5 squats and then 4-5 tempo squats- slow on the way down and fast on the way up. Two more sets increasing load: remember, the GOAL is to get warm, NOT to get fatigued. Feel out the load. Think, “Can I get this 10 times?” If yes- try it for 15! After all- this is 100% physical AND 100% mental.

Yes, this is experimental. So experiment. You might only get 12 reps of 15 on the first set… then bump up the load and with less effort get in all 12 of the second set. Some strategy can be taught… but there’s much to be figured out along the way. I suggest to NOT go out speedy through the first through reps- but hold for a solid BEAT when you are standing tall. That is a 2-3 second break while the skeleton bears some load and you get a breath to reset the midline. Be brave. Don’t be pigheaded. (200715)

Dane has been getting in for some 1-on-1’s to focus specifically on olympic weightlifting and gymnastics. It’s clearly paying off!

Back Squat
15-12-9-6-3 (AHAP each set)
Post all 5 loads
Compare to 200715

Monday 210913 “Christine”

We kick off a fresh week here at The Hut with a benchmark girl WOD! “Christine” is a fast a furious triple that includes bodyweight deadlifts. If you cannot get 12 BW deadlifts in 2 sets fresh, then it’s best to scaling something that will allow you to go 6+6 during all 3 rounds of deadlifts. The pace on the box jumps should be safely pushed. No misses, but still transition between jumps efficiently and quickly. Each round starts with a 500m row and the entire 5-7 minutes on the rower should be at a pace that is uncomfortable enough to send you to the dark place, but beware! Don’t sprint the row, especially on round 1 because you’ll likely dig a hole you can’t get out of without dropping the intensity level significantly.

Don’t forget about Yoga at The Hut and on ZOOM with Maria Monday at 6:00pm!

Charlene and Joanna smile their way through some strict ring rows while Debby heads out on another run, with a smile of course!

“Christine”
Three rounds for time of:
500m row
12 bodyweight deadlifts
21 box jumps (24/20″)
Post time and load to chalkboard/journals.
Compare to September 23rd 2016, August 20 2014, October 19 2013, July 27 2013, October 26 2012

Saturday 210911

Saturday classes as usual at 8:00 and 9:00am. Sign up in advance on MindBody and join us for a 9/11 tribute WOD!

Friday 210910 4 Rounds For Max Reps

This Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! She’ll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. Come meet her, hear about her CrossFit journey, and gather with your gym community! Bring a friend and some good questions. We’ll walk over to Howdy’s after 🙂

Kyle has been working hard on his mechanics and it is clearly paying off!

4 rounds for max reps:
1 minute max rep Alt. DB Hang Split Snatch (50/35#)
1 minute max rep Push-up Down-Dogs on DBs
1 minute max rep DB Bowtie Thrusters (50/35#)
-rest 1 minute-
post total reps completed each round and any scaling

Intended Stimulus
This triplet for max reps is going to require some thinking. Not because it’s a complicated rep scheme or a confusing template, but because all 3 components are movement variations that don’t show up all that frequently. Certainly the alternating DB hang split snatch will require much thought and coordination as you figure out how to best bring the DB down form overhead, where to switch hands, and what foot you like to send forward on the split. Don’t overlook the DB bowtie thruster though… Here, you’ll hold the DB by the heads instead of the handle (like a bowtie in the front rack) and squat to full depth, driving the DB to a locked out and stable position overhead. Use the same DB for the snatch AND the bowtie thrusters today regardless of which one is your weaker link. Show up humble and enjoy the learning!

Thursday 210909 Front Squat, TTB, Cal Row

This coming Friday, September 10th, after the 4pm class, come to The Hut to meet and hear from 7x CrossFit Games athlete Brooke Wells! She’ll be coming to The Hut to chat and also for a time of Q&A at 5pm, immediately after the 4pm class finishes. Come meet her, hear about her CrossFit journey, and gather with your gym community! Our friends at Lululemon Malibu will also be here doing a giveaway! Bring a friend and some good questions. We’ll walk over to Howdy’s after 🙂 Click here to watch Brooke go through Open WOD 21.2

Another great Yoga session at The Hut! (photo cred Cecily)

21-15-9 reps for time:
Front Squat (70/50kg from the ground)
Toes to Bar
Calorie Row
post finish time and any scaling

Intended Stimulus
We’re looking to push the pace today, breaking off big sets of both the front squats and toes to bar, while hitting the ALL the rows hard. Get a loading and TTB scaling that allows you to take no more then 2 breaks on the set of 21. Then dial up the pace on the round of 15 and 9!

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