WORKOUT OF THE DAY

Monday 211220 “Kelly-lite”

Welcome back to another week at The Hut! Below you will find the schedule for the next 2 weeks. This week all is normal until we hit Friday the 24th, Christmas Eve. You’ll see that on Friday (Christmas Eve) there are classes at 8:00 and 9:00am much like a typical Saturday. There are no classes on Saturday Christmas day. Then, the following week (27th-31st) we have a modified schedule of 7:00 and 9:00am classes daily. For those who do a hybrid of 1-on-1’s and group classes, or exclusively 1-on-1 training, we will still be scheduling these 1-on-1 sessions as our coaches are available! But as for this week, it’s business as usual until Friday and we’re excited to see you at The Hut!

CrossFit Malibu Holiday Schedule:

Monday Dec. 20th – Thursday Dec. 23rd: regular schedule
Friday Dec. 24th: 8:00 and 9:00am classes
Saturday Dec. 25th: closed for Christmas

Monday Dec. 27th: 7:00 and 9:00am classes
Tuesday Dec. 28th: 7:00 and 9:00am classes
Wednesday Dec. 29th: 7:00 and 9:00am classes
Thursday Dec. 30th: 7:00 and 9:00am classes
Friday Dec. 31st: 7:00 and 9:00am classes
Saturday Jan. 1st: 8:00 and 9:00am classes

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

“Kelly-lite”
3 rounds for time:
400m Run
30 Box Jumps (24/20″)
30 Wallball Shots (20/14#)
post finish time and any scaling
compare to Feb 1 2021 and August 6th 2020

Saturday 211218

Classes as usual at 8:00 and 9:00am. Sign up in advance on MindBody for our annual 12 Days of Christmas WOD, CFM style!

Workout of the Day:
On the first (second, etc….) day of Christmas, My true love gave to me…
1 Sumo Deadlift High Pull (32/24kg KB)
2 Deadlifts (same 32/24kg KB)
3 Kettlebell Swings (same KB- Russian Swings)
4 DB Thrusters (40/25#)
5 Tuck Jumps
6 Back Burpees
7 Burpees
8 Butterfly sit ups
9 Air squats
10 Pull ups
11 Push Ups
12 1200m run
Yes… push thru this in the same way you sing the song!
ON the final round you will: run 1200m, do 11 push ups, 10 pull ups… etc on down the line.

Friday 211216 Squat Cleans 5-5-3-3-3-3-3

Squat Clean
5-5-3-3-3-3-3
-then-
A short finisher
post loading and any scaling

Thursday 211216 E3M for Max Rep Up-Downs

This one is going to unexpectedly tax the midline so there’s even more of a reason to dial in your rowing technique. You want to be as powerful AND as efficient as possible. Stay upright and rigid through the spine as you hinge at the hip and bring that handle and seat back in. Try to keep your heels down during this phase. That will help you utilize your posterior chain (mainly glutes and hamstrings) and stay away from a quad dominant technique. The up-downs will tax the quads plenty, so be intentional with each stroke on the rower. That first minute or so of each round (spent on the rower) is a chance to focus in on your movement instead of disassociating. The swings should be heavy and unbroken. Row efficiently, transition quickly, and block out the voice in your head that says “it’s ok to slow down on these up-downs, the clock will rescue me”. Use every last second to try and get another rep or 2!

Every 3 minutes for 5 rounds:
250/200m Row
12 KB Swings (32/24kg USSR)
max rep up-downs (1ft. target) to the 2:00 mark
post total number of up-down completed and any scaling

Wednesday 211215 Mile Run Buy-in

With a 18 minute time limit:
Run 1 mile
-then AMRAP in the remaining time-
6 C2B Pull-ups
12 Power Push-ups (20/10kg plate)
18 Air Squats
post completed rounds + reps and any scaling
post mile run time in the notes

Tuesday 211214 RDLs + Lunges for Load, Handstands for Skill

Rain is in the forecast! Come warm up on a chilly day by getting your body moving through some not for time accessory strength work and handstand skill development. Unlike the last bout of rain, there is no running! The Romanian Deadlift is a higher hip deadlift, felt almost exclusively in the glutes and hamstrings. If you can maintain a neutral spine, gently touch the plates to the floor each rep. If you’re unable to maintain a neutral spine and get to the floor, simply take the bar as far down your shin as you can go while staying neutral. The goblet reverse step lunges need to be heavy AND unbroken. If the 70# DB is not heavy enough for you go Rx+ and scale up to a double KB front rack reverse step lunge. Still unbroken 🙂 Lastly, between every set take 2 minutes or so to work on a few of the many handstand skill development drills your coaches will cover in the warm-up.

5 rounds not for time:
5 Romanian Deadlift (AHAP)
5/5 Goblet Rev. Step Lunge (AHAP and unbroken)
Handstand Skill between sets

post RDL loading for all 5 sets, post lunge load and HS achievements in notes

Monday 211213 Ring Row, Increasing WBs, and Double Unders

It’s not often that we have workouts with strict time caps… but today, we do! Use this as an opportunity to go for bigger sets on the WB shots, even if it costs you in the end. Chose a double under scaling that allows you to finish in under 1 minute and a ring row scaling that goes unbroken, at least for rounds 1 and 2. Push the pace, tell yourself YOU CAN when your body says rest 🙂 Get done as fast as you can, or as much as you can before the 15 minute cap. Good luck!

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

For time complete:
10 Table Top Ring Rows
10 Wallball Shots (20/14#, 10/9 ft.)
30 Double Unders
10 Table Top Ring Rows
20 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
30 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
40 Wallball Shots
30 Double Unders
10 Table Top Ring Rows
50 Wallball Shots
30 Double Unders
strict 15 minute cutoff
post finish time and any scaling

Saturday 211211

Come kick off the weekend with a workout at The Hut! Classes run at 8:00 and 9:00am. Reserve your slot in advance on MindBody.

Friday 211210 Ski + Sled EACH Round for Time

5 rounds EACH for time:
200m Ski
20m Sled Push (180/135#)
-rest as needed between rounds-
post all 5 finish times and any scaling

Thursday 211209 3 RFT: Run, Pull-up, Run, TTB

It’s officially cold during the early morning and evening classes at The Hut! Make sure you dress for the occasion. Layering up is the BEST way to stay warm and it also helps warm you up for the workout. Yes, literally warm- you up! One of the goals of our warm-ups is to physically warm up our bodies! Dressing in layers helps get you sweating early on in the class. The layers can start coming off once you start to sweat and if there are long rests between rounds or it’s a heavy day, consider throwing a hoodie back on during the rest to stay warm. See you at 6am and 5pm all bundled up!

3 rounds for time:
400m Run (500m row if raining)
15 Pull-ups
200m Run (250m row if raining)
15 Toes to Bar
post finish time and any scaling