WOD Blog - Page 26 - CrossFit Malibu

Thursday 220721 AMRAP 16

July 20, 2022

We have 3 very important announcements for you, CFM family:

1) We are very excited to announce our next CFM Specialty Series… Olympic Weightlifting!

The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.

Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!

If you cannot make these specialty series, or prefer even more direct attention, we are offering a 5-pack of 1-on-1 training sessions focused on Olympic Weightlifting skill development. These sessions are an incredible opportunity to dive deep into the Clean-and-Jerk and Snatch in a 1-on-1 setting. Talk to a coach for more information!

2) Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

3) Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

Sign up for the specialty series and get beach day details, all on The Hut chalkboard!

16 min AMRAP:
200m Run
20 DB Push Jerk (50/35#)
200m run
15 DB Front Squats (50/35#)
Post total rounds + reps and any scaling

Wednesday 220720 Row, Back Burpee, DL Chipper

July 19, 2022

We have 3 very important announcements for you, CFM family:

1) We are very excited to announce our next CFM Specialty Series… Olympic Weightlifting!

3) Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

We are ALWAYS building skills at CFM. Here, Mike works on his pistols using an elevated foot progression.

For time complete:
100/80 calorie row
75 Back Burpees
50 Deadlifts (80/55kg)
Post finish time and any scaling

Tuesday 220719 5 RFQ

July 18, 2022

Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

5 rounds at a steady pace but not for time:
7/7 Turkish Sit-up (AHAP but unbroken per side)
5/5 Slow Single KB FR Goblet Squats (AHAP)
10-15 Power Push-ups (20kg plate)
Post squat loading and any scaling

Monday 220718 3 RFT: Pistol, DB Snatch, TTB

July 17, 2022

Mark you calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls!

Rachel intentionally sets up with a neutral spine before a heavy power clean!

Yoga at The Hut and on ZOOM returns tonight at 6:00pm!!

3 rounds for time:
30 Pistols
15 Alt DB Snatch (70/50#)
15 Toes to Bar
Post finish time and any scaling

Friday 220715 For Max Reps

July 14, 2022

4 rounds for max reps:
3 minutes max calorie row
1 minute max rep chest to bar pull-ups*
-rest 2 minutes between rounds-
post total reps completed each round and any scaling

*Rx+ w/ ring muscle-ups

Thursday 220714 10 RFT

July 13, 2022

Becca gets in some STRICT seated floor press. Way to sit tall!

10 rounds for time:
5 DB Deadlifts (50/35#)
4 Wt Box Step Ups (50/35#, front rack)
30 Double Unders
-rest 30 seconds-

Wednesday 220713 5×5 Push Press 5×3 Weighted Pull-up

July 12, 2022

Workout of the Day:
Push Press (for volume)
5-5-5-5-5
Weighted Strict Pull-up
3-3-3-3-3 (for new 3RM)
post load to SugarWOD

Intended Stimulus
After a thorough warm-up, we will build in load until reaching about 80% of 1RM push press (or something that feels moderately heavy). Then, the goal is to complete all 5 sets at that load. Rest at minimum 2 minutes between sets, likely more between the later sets. For the weighted pull-ups (you’ll complete these during lengthened rests between push presses), build each round until you hit a new 3RM! If strict pull-ups aren’t possible with additional loading, do sets of bodyweight strict pull-ups. If strict pull-ups are not yet achievable, do sets of 3 reps 5-7 second eccentric lowers.