4 rounds for time: 25 Wallball Shots (20/14#) 12 Burpees 200m Run
Intended Stimulus The intended stimulus is fairly straightforward here… Push the pace from the beginning and finish as fast as you can. Break the wallball shots up into 2-3 sets with short rest IF necessary. Burpee fast and run faster. The challenge is going to be getting right back to the WB after each run. So, make a deal with yourself to rest no more than 5 seconds before getting back to that WB!
And just like that it is the first day of March! That means the first Saturday of the 2021 CrossFit Open is in less than 2 weeks! If you haven’t yet registered, do so HERE! If you’re on the fence or unsure about if this is right for you, ask your coaches. We’ll nudge you in the right direction 🙂 We will be running the Open workouts starting at 8am on Saturday 3/13, 3/20, and 3/27. This will be the workout of the day on those Saturdays so plan on arriving at 8am and getting placed in a heat. What a fun time it will be to celebrate each other and our special CFM community! Watch the video below to get more info on the Open.
Every 4 minutes for 6 rounds: 7 Deadlift (AHAP, touch and go) Max rep set of unbroken strict Pull-ups (odd rounds) Max rep set of unbroken push-ups (even rounds)
Intended Stimulus Here you’ll build throughout the workout as needed on the sets of 7 deadlifts. They HAVE to be unbroken touch and go. Then, take a nice slow transition to your max rep set of strict pull-ups or push-ups. On rounds 1, 3, and 5 you’ll do strict pull-ups. If you can’t yet do 5-7 strict pull-ups then use a band that helps you do that. On rounds 2, 4, and 6 you’ll do push-ups. These should also be strict! Post your total number of pull-ups as the first score and total push-ups as the second score. Post the heaviest DL load to the deadlift 1×7.
Workout of the Day: Push Press 5-5-5-5 -then- For time complete: 15/12 cal row 15 push press (20% lighter than heaviest 5, from the ground) 15/12 cal row 12 push press 15/12 cal row 9 push press 15/12 cal row Post heavy 5 rep, time, and scaling to SugarWOD
Intended Stimulus Today we do strength work and then a short metcon. The shortened time allotted to complete your 4×5 Push Press means you likely won’t get to a 5RM, but the goal is to get to something heavy for today. After a few warm-up sets, you’ll rest 1:30-2:00 between working sets. Once your heavy 5 rep set is established, de-load your bar roughly 20% for the metcon. You should be able to get through the 15 push presses in 2-3 sets. Oh, and make sure you SPRINT each and every row! This will be fun.
4 rounds, 30 seconds work/30 seconds rest, for max reps: Deadlift (70/50kg) Toes to bar Goblet Squat (50/35#) Burpee
Intended Stimulus Treat this one like you’re trying to maximize each and every 30 second bout of work so that you NEED every second of that 30 second rest! A full round goes as follows: 30 seconds to get as many deadlifts as possible followed by 30 seconds of rest, 30 seconds to max rep TTB, 30 seconds rest, 30 seconds to max rep goblet squat, 30 seconds rest, 30 seconds to max rep burpee, and 30 seconds rest. The deadlift load should be something that you can continuously move for the 30 seconds only dropping to rest the grip 1-2 times. Toes to bar will likely require you to take strategic breaks so that you maximize your work time. Think quick sets of 5-10 with a very short rest. Going out with a max rep set could fry the grip for the rest of the WOD so be careful! You should be able to goblet squat for the whole 30 seconds (at least on the first few rounds), and the burpees… get after those burpees for the entire interval every time!
Important announcement for ALL CrossFit Malibu Athletes:
The 2021 CrossFit Open starts in just a few weeks and registration is live! Join in with hundreds of thousands of CrossFitters around the globe in the world’s largest participatory sporting event. This year, the Open is 3 weeks long and we are going to run the weekly workouts on Saturday mornings starting at 8am. Week #1 is March 13th. As many of you know, this event is open to ALL athletes and we, your coaches, encourage all of you to sign up, show up on Saturdays, and be a part of the community fun! Test yourself against past years performances, set new PRs, or just have fun participating with all your CFM family on Saturday mornings. There are scaled versions provided for every workout and this year, for the first time ever, an equipment free version for those who wish to participate from home. Click HERE to learn more about this year’s Open… And if you already know that you’re in, click HERE to sign up! (Make sure you select CrossFit Malibu as your affiliate)
3 Rounds for Time: 800m Run 30 Banded Good Mornings (2/1″ band) 30 Strict Sit-ups
5 rounds NOT for time, but for load: 4 Turkish Get Ups 8/8 DB Bent Over Rows 12 DB Floor Press -rest as needed between movements and rounds- Post heaviest load to SugarWOD
Intended Stimulus Here is an all DB heavy day that is a bit unconventional. In order to complete all 5 rounds in time you’ll need to stay moving, but this workout is NOT for time. Rest as needed between movements and rounds to make sure that you’re ready to move a heavy DB. The turkish get ups will be done alternating sides, and the DB bent over rows will be completed 8 in a row on each side. For the DB floor press you’ll use 2 DBs. Ensure that you get those shoulders back and down tucked behind you before starting your floor press reps. Ideally you’ll use the same load across all 3 movements, but exceptions can be made 🙂
Today we have 2 benchmarks! First, after some pulling warm-up (as well a brief snatch warm-up), you’ll establish a 1RM weighted pull-up. There will be a 10-12 minute cap on this portion of the class so make sure to time your sets with that in mind! Much like a traditional heavy day, rest 90 seconds to 2 minutes between sets. Athletes who do not have weighted pull-ups should do a 5×5 of eccentric lowers with a 5 second lower. Then, we retest CrossFit Open workout 14.1, which was also 11.1 (except requiring a snatch instead of ground to overhead). In this 10 minute AMRAP, if you have compare to data, use the exact same scaling that you used before. If you have never done this WOD before, find a load that allows you to complete the snatches in, at minimum, sets of 5 and go for double unders if you’re able to do even just a few at a time. Go for 60 single unders if needed. 10 minutes is long enough to require pacing so try to resist the all out sprint after 3..2..1.. go!
Workout of the Day: Weighted Pull-up 1-1-1-1-1 -then- Open Workout 14.1 Complete as many reps as possible in 10 minutes of: 30 double-unders 35/25kg power snatches, 15 reps Compare to August 3 2018, May 23 2015, Feb 28 or 30 2014, mid-March 2011 (ground to overhead any way)
2 rounds for time: 15 Chest to Bar Pull-ups 45 Single Arm Overhead Reverse Step Lunge (50/35#) 15 Chest to Bar Pull-ups 45 Box Jumps (24/20″)
Intended Stimulus You may be tempted to look at those 45s and be intimidated, but today is really about those sets of chest to bar pull-ups! If you’re unable to do sets of 5 C2B, then scale to chin over bar, and if you’re unable to do sets of 5 chin over bars, then use a band that allows you to do so. 15 pull-ups in a row (unless Rx chest to bars) means you scaled TOO much, but singles or doubles mean too little scaling. NOW let’s address those 45s 🙂 You can switch the arms as much or as little as you’d like, but but try to complete the 45 lunges in 4 sets or fewer. Then, just plug away on the box jumps. There is no use sprinting and then resting on these, so just pick a constant pace and soon you’ll be on to round 2!
For time complete: 500m Row 40 KB Swings (24/16kg USA) 40 Push-ups 500m Row 30 KB Swings 30 Push-ups 500m Row 20 KB Swings 20 Push-ups post time and scaling to SugarWOD
Intended Stimulus This triplet of descending repetitions is going to require a bit of strategy when it comes to the push-ups. Break them up into small chunks early with quick rests so that you don’t get to failure in the later rounds! If you need to scale, consider using training or rack push-ups before deciding on push-ups from the knees. On the kettle bell swings, try to get through each of the rounds in no more than two sets. Much like the 400m runs earlier in the week, treat each of these rows as a challenge. Set a pacing goal and stick to it!