Tuesday 220920 Front Squat 10×2

Every 2 minutes for 10 rounds:
2 Front Squats (85-90% 1RM)
post all loading and any scaling
We have LOTs of outdoor workout space
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Every 2 minutes for 10 rounds:
2 Front Squats (85-90% 1RM)
post all loading and any scaling
We end the week with a classic Girl WOD! Diane was run as the first WOD in the CrossFit Games Regionals back in 2012, Dan and Kristan won that event. Watch their performances by clicking on their names… but FIRST- I want you to read the workout details below and estimate how fast you think they finish these WODs! Then I want YOU to think through how fast you will do this WOD. Consider that you will deadlift about 70% of your 1RM (if the Rx weights listed are too heavy for you) and how will you modify your handstand push ups if you are not yet ready to bang out 45 of them today!
“Diane”
21-15-9 reps/round for time of:
Deadlift (102/75kg)
Handstand Push ups
Post scaling and times to chalkboard/journals.
Compare to: Dec 8 2021 (20.3), March 17 2018 (18.4), Oct 17 2015, July 26 2014, July 16 2012, May 7 2012, July 19 2011, Aug 18 2010
4 rounds for quality:
3/3 Turkish Get Ups (AHAP)
25 Back Extensions (pulsing supermans)
2x20m Reverse Sled Drag (AHAP)
Post sled loading and any scaling
On the 7 minute mark for 3 rounds:
1000/800m Row
Max toes to bar to the 5 minute mark
Post total reps completed and any scaling
5 rounds for time:
200m Run
7 Hang Power Snatch (50/35kg)
15 Push-ups
Post finish time and any scaling
Yoga at The Hut and on ZOOM tonight at 6:00pm!
Every 4 minutes for 6 rounds:
4 Back Squats (3 second descent)
4 Weighted Pull-ups
Post all squat loading and any pull-up scaling/load in notes
15 minute AMRAP:
20/15 Calorie Row
30 Double Unders
3..6..9..12..15.. Handstand Push-ups (adding 3 per round)
post total number of HSPUs completed and any scaling
4 rounds for max reps:
1 minute max Alt DB Snatch (50/35#)
1 minute max Toes to Bar
1 minute max SA OH Reverse Step Lunge (50/35#)
2 minute rest
Post total reps completed and any scaling
Overhead Squat (volume sets)
5-5-5-5-5
Post loading and any scaling
-then-
A finisher!
Workout of the Day:
Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (24/18kg)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
CrossFit Malibu is an inclusive strength and conditioning community. We are open for anyone who wants to elevate their physical abilities with the support of other motivated and inspiring people.
Questions?
Call or text our Hutline: 424.425.3630
Email Us: TheHut@CrossFitMalibu.com
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