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WORKOUT OF THE DAY

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Monday 220131 Barbell Complex AHAP

These for consecutive reps will be just that, consecutive. That means after the power clean, the bar won’t touch to floor again until the push jerk is locked out and stood up overhead. Treat this just like any other heavy day, resting roughly 3 minutes between sets. In total, not including your coach led warm-up sets, you’ll completed the complex 6-8 times. Many will increase in load each and every time through the complex, while others will find their heavy load after just a few sets and should hold that load for a few more times through the complex until the 20 minutes expires. Then, enjoy a little Monday night yoga preview as your class finisher. Come back to The Hut for Yoga at 6:00pm or sign into the 5:00pm CrossFit class and stick around for yoga. ZOOM is also an option. Click HERE to sign in and participate from home.

Dr Jo and Lincoln get inverted and wall walk. Nice shoulder stability to you both and welcome back Lincoln!

In 20 minutes, build AHAP in the following complex:
1 Power Clean
1 Front Squat
1 Hang Power Clean
1 Push Jerk
-then-
10 minute Yoga/hip MOB finisher
post  heaviest complex to SugarWOD

Friday 220128 3RM Deadlift + BBQ

The 3RM Deadlift BBQ is today! Come grill/eat and lift from 4:00-6:30pm, or lift in a morning class and come in the evening to grill/eat/hangout. If you are new to The Hut or have taken time off, you don’t NEED to go for a 3 rep max. In fact, it may be more beneficial for your fitness to get in 5 sets of 5 at a moderate load as you continue to learn and dial in the deadlift technique. Those going for a 3RM are required to have a written plan. No accidental PRs today. These are consecutive lifts, no dropping singles. Rest 3 minutes or so between heavy lifts and enjoy the fun and supportive atmosphere that always comes with workouts like this! Bring food for the grill and anything you want to share.

Zoom in on coach Maria’s face 🙂 Way to go heavy!

Deadlift (to a new 3RM)
3-3-3-3-3-3-3
post loading and new 3RM to the PR board

Thursday 220127 EMOM 20

The Deadlift BBQ makes its return this Friday from 4:00-6:30pm! This time going for a 3 rep max and maybe not so coincidentally celebrating a big birthday for one of our beloved Frenchmen! Deadlift during a morning class OR at the BBQ. Please bring food for the grill and any sides to share. Dress warmly and see you there 👍🏻

Becca has been working on her kipping pull-ups and was able to go Rx on the pull-ups during a WOD this week! Nice work Becca 👍🏻

Every minute on the minute for 20 minutes:
Minute 1: 3 Bar Muscle-ups
Minute 2: 3 Perfect Wall Walk
Minute 3: 1/1 TGU (AHAP)
Minute 4: 2x10m Sled Push (135/90#)
Minute 5: rest
post one success from the session

Wednesday 220126 Row, Burpee, Run

Way back in 2012, CrossFit Malibu was on the CrossFit main-page in a feature they called the “WOD Demo.”  A CFHq videographer would visit various CF boxes, give the coach a WOD that was to be programmed on the main-page in the near future and have that coach run the WOD using any personal techniques, strategies, and/or training concepts they preferred.  For this WOD, we used our idea of “time-domain driven scaling” as a way to ensure that athletes push for all-out intensity within the desired time period.  Learn more by watching the video.  Then get ready for testing it out today with the same WOD featured in the video. Try to scale volume just enough so that you finish in under 20 minutes pushing the pace.

3 rounds for time of:
500m row
21 burpees
400m run
Post time and scaling to chalkboard/journals.
Compare to 160108, 150513, 121114
Watch this video and base your scaling off this concept with a 14-16 minute goal finish time

Tuesday 220125 AMRAP 12 for Max Thrusters

The Deadlift BBQ makes its return this Friday from 4:00-6:30pm! This time going for a 3 rep max and maybe not so coincidentally celebrating a big birthday for one of our beloved Frenchmen! Deadlift during a morning class OR at the BBQ. Bring food for the grill and any sides to share. Dress warmly and see you there 👍🏻

Saturday morning fun chugging through sets of 50! No, Dr. Jason did NOT hit his head on any of the 50 box jumps.

Workout of the Day:
Complete as many thrusters in 12 minutes following the rep scheme below:
45 Double Unders
9 Pull-ups
3 DB Thrusters (40/30#)**
post total thrusters completed and any scaling
**add 3 DB Thrusters each round

rd 2:
45 Double Unders
9 Pull-ups
6 DB Thrusters (40/30#)

rd 3:
45 Double Unders
9 Pull-ups
9 DB Thrusters (40/30#)

rd 4:
45 Double Unders
9 Pull-ups
12 DB Thrusters (40/30#)

Monday 220124 Row + C&J Intervals

Ready to set a new 3RM deadlift?! This coming Friday, January 28th, join us for our 3RM Deadlift BBQ. For those morning athletes who don’t want to alter their typical training schedule, or for those who would rather lift in the morning and hang out during the BBQ, the 1RM Deadlift will be the workout of the day for the 7am, 9am, and 10am group classes. For the evening athletes, or for those who would prefer to deadlift with the crew during the BBQ, the Deadlift BBQ will start at 4pm. There will not be a class at 4pm, but coaches will be around to guide and supervise the 3RM festivities! Bring your own food for the grill and anything you’d like to share. We will provide drinks, tableware, a BBQ, and good times!

Jane floor presses the 30s. Way to put in the hard work weekly, Jane!

On the 4:00 mark for 5 rounds, each for time:
300/250m row
7 Clean and Jerks (70/50kg)
post all 5 round times and any scaling
score is total time (calculated by SugarWOD)

Intended Stimulus
The row should take roughly 1 minute and you should be pushing the pace without all out sprinting. Then, the clean and jerks should be heavy enough that unbroken is a challenge, but doable. In the later rounds, singles and/or smaller sets are ok! This one will certainly require some grit, but we’ll be better for it!

Friday 220121 5×3 Hang Power Snatch + Open 14.1

Today we get in 5 sets of 3 reps of hang power snatch (building in load) as way of priming technique before retesting 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!

Thib wonders, “who is that mystery wallball shooter?”

Workout of the Day:
Hang Power Snatch
3-3-3-3-3
-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 Feb 22 2021, July 12th 2019, August 3 2018, May 23 2015, Feb 28 or 30 2014, mid-March 2011 (ground to overhead any way)

Thursday 220120 3 Monostructural Intervals

Three monostructural intervals each one for time with the goal of the lowest possible total work time after all 3 are added up. The good news is SugarWOD will do the math for you! The bad news (or 2nd piece of good news depending on how you look at it) is that though this is only going to be around 8-14 minutes of total work, you KNOW what it feels like to go ALL OUT on intervals like this, and that is what you need to do today! Push the pace to the brink of your current capabilities and reap the reward in your future capabilities! Coaches will likely have you mix up the order of events in large classes, but the start times remain the same, minute 0, minute 8, and minute 16.

Welcome back from the holidays to Nancy and Laura! Nothing like being greeted by large sets of WB shots!

Workout of the Day:
Each interval for time, for the lowest cumulative time:
On minute 0:00 row 1000m for time
On minute 8:00 bike 1.3mi for time
On minute 16:00 run 800m for time
Post all 3 times and any scaling

Wednesday 220119 Wallball Helen

This one looks a lot like “Helen”… subbing 40 wallball shots in place of the 400m run each round. This exchange of WB shots in place of running will likely cause everything else to feel a bit harder than it does during Helen because you don’t get those 1-2 minutes per round to shake out the arms on the run. Instead, break the wallball shots into aggressively large sets and consider breaking the 21 kb swings into 2 sets (which we normally don’t encourage in Helen). This is one of those days to give yourself a resting-between-sets time limit (like 5 or 7 seconds) so you don’t end up staring at your wallball or kettlebell longer than you need to! Scaling for those new to The Hut or those coming back form a long hiatus should likely include a decrease of wallball shot volume (keeping the full depth the squat each and every rep through, that goes for everyone!), Russian swings, and ring rows or banded pull-ups.

Nice lat engagement during the hollow body position of the hanging knee raise! Who is this mystery gymnast?

3 rounds for time:
40 Wallball Shots (20/14#)
21 KB Swings (24/18kg USA)
12 Pull-ups
Post finish time and any scaling

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