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WORKOUT OF THE DAY

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Monday 211206 Hang Squat Snatch

For many, this workout will require sub-maximal loading due to the fact that the hang squat snatch is inherently complex and takes much time of intentional practice to master. Today, work on the overhead squat in the warm-up because you’ll NEED that good solid overhead position in order to feel stable catching in the bottom of the squat. For some, you might find yourself hang power snatching and then overhead squatting, and that is fine. Get comfortable in the bottom of your squat with load overhead and practice practice practice. Regardless of your skill level here,  keep the bar close, get the hips open BEFORE you shrug and pull with the arms, and drop quickly as you press the shoulders up into the bar. Take your time today, the ENTIRE session after the general warm-up will be dedicated to developing more skill and comfort in this challenging and high skill lift!

Kyle and Becca show off some excellent squat technique. This is how you want to look at the bottom of your hang squat snatches!

Yoga at The Hut tonight at 6:00pm join via ZOOM by clicking here

Workout of the Day:
Hang Squat Snatch
3-3-3-3-3-3-3
post loading and any scaling

Saturday 211204

Classes at 8:00 and 9:00am this Saturday! Sign up in advance on MindBody and start the weekend off right.

Friday 211203 AMRAP 10: For Max Strict Pull-ups

Look at all these PRs from the month of November! We had a TON of new 1RM deadlift PRs along with many from our 3 rep CF Total workout. Many set a new PR on “Jackie” and even weighted strict pull-up PRs were set. Nice work everyone and keep it up as we head into December. As the schedules get busier as we head deep into the holiday season, remember that it is important to stay consistent in your training. Make time for yourself and your fitness this holiday season and remember…We are here for you!!

November was a month of STRONG PRs!

For as many strict pull-ups as possible in 10 minutes:
25 Double Unders
3 Strict Pull-ups
25 Double Unders
4 strict pull-ups
25 Double Unders
5 Strict Pull-ups
25 Double Unders
6 strict pull-ups….

…add 1 strict pull-up each round until the 10 minute mark

post total pull-ups completed and any scaling

Thursday 211202 All DB AMRAP

 

16 minute AMRAP:
8 DB Deadlifts
4 DB Box Step-ups
2 DB Thrusters
1 Devil’s Press
-rest 30 seconds-

Rx DBs: 50/35#
post total rounds + reps and any scaling
compare to: June 3rd, 2020

Intended Stimulus
Today we have an AMRAP made of up fairly short rounds, each followed by 30 seconds of rest. Every movement today requires 2 DBs and you should be able to go straight through a round unbroken, at least for the first half of the AMRAP. Push hard to get through each round fast, doing your best not to set down the DBs and your reward is 30 seconds of rest!

Wednesday 211201 Gymnastics + 1000m Row

We kick off December with a nice long chunk of gymnastics skill work! It is going to be a different feeling workout to start, but if you listen closely and follow along with the drills, this is going to be a really beneficial and productive day. Everyone will start class with a set of rings, parallettes, and a place (or way) to be upside down. Then, just follow along with the progressions and by the end of 20-ish minutes you’ll be more skilled AND you’ll be ready for that 1k row test! Check your old PRs and go for it! Post new PRs to the freshly cleaned PR board!

Nate keeps the elbows high and outside on his SDHP during fight gone bad

Workout of the Day:
Gymnastic Skill Work
6 minutes of Parallette H/L-Sit Drills
6 minutes of Ring Muscle Up Transition Drills
6 minutes of Inversion Drills
-then-
For time:
Row 1000m

Tuesday 211130 Back Squats and Push-ups

This past Thanksgiving week we ran a individual training session for Dr Jason and his father who was visiting from out of town. The goal was to introduce his father to CrossFit, specifically CrossFit as we know it here at The Hut. As a surprise, Dr Jason’s son joined them! They did a team of 3 work/rest workout after lots of introductory skill work and each of them got the scaling they needed to hit the intended stimulus and stay within their individual capabilities. It’s not very often we get to have a session with 3 generations! Nice work you three!

For those of you who may be interested in coordinating something similar, whether you have family in town or someone local, or if you’re simply interested in working on some individual skills yourself, please reach out to us and we’d be happy to help. The 1-on-1 setting at The Hut is not only an amazing way to get started with us, but also excellent for refining skills and weaknesses.

A 3 generation session with a team of 3 workout

On the 5 minute mark for 5 rounds:
6 Back Squats (~70-75% 1RM)
max rep set of deficit push-ups (hands on 35/20# DBs, chest to ground)
post # of push-ups completed and any scaling, post load used in the notes

Monday 211129 3 RFT: Row, Snatch, Burpee

We’re back to our regular schedule this week here at The Hut and that includes Yoga Monday night at 6:00pm. Start the week off with a fast and furious triplet! Push the row pace, break the snatches into 3 sets max, and SPRINT those 12 burpees. The more you push the more this workout gives back. Go for broke and enjoy the results!

Sandra drops under and clean and jerk during one of the “post thanksgiving WODs” this weekend

Yoga at The Hut tonight at 6:00pm join via ZOOM by clicking here

3 rounds for time:
21/18 calorie row
15 power snatch (45/30kg)
12 burpees over the bar
Post finish time and any scaling

Saturday 211127 3-rep CrossFit Total

We have a normal Saturday schedule with group classes at 8:00 and 9:00am. Sign up in advance on MindBody and for a special treat… here is the workout in advance 🙂

3-rep CrossFit Total
Shoulder Press
3-3-3-3
Back Squat
3-3-3-3
Deadlift
3-3-3-3

10 minute time limit for each movement. Deadlifts must be touch and go. Post combined total of heaviest lift for each movement. Log 3 rep loads for individual movements in the sections below the total on SugarWOD.

Friday 211126 Classes at 8:00 and 9:00am Only!

We have 8:00 and 9:00am classes only this post Thanksgiving Friday! Sign up in advance on MindBody and get right back into the swing of things 🙂

20 minute AMRAP:
600m Run
18 Table Top Ring Rows (Rx = ring straps perpendicular to the floor)
12 Clean and Jerks (70/50kg)
Post completed rounds and reps and any scaling

Thanksgiving Thursday 211125

Happy Thanksgiving CrossFit Malibu family! There are no classes at The Hut today. Enjoy time outdoors with friends and family! oWe are thankful for you. We’re thankful for what each and everyone of you add to this special little community. We’re thankful for all the hard work you put in day in and day out. We’re thankful to be a part of this diverse community of people who are committed to living healthy lives, who strive to become fitter, and who desire to be more well rounded. The Hut wouldn’t be what it is without all of you! So, thanks CrossFit Malibuites! We’ll see you Friday and Saturday for 8:00 and 9:00am classes.

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