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WORKOUT OF THE DAY

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Friday 200612 Gwen Style

CrossFit Malibu, Virtually- 9am ZOOM Class Session

Gwen Style
18-15-12-9-6 reps (unbroken) for load
KB deadlifts
KB hang power cleans
KB swings USA
Rest as needed between each set
Post load and number of breaks for each set
(ex. Matthew- 32kg: 3, 2, 1, 0, 0)
Intended Stimulus
Do you have a heavy kettlebell handy? Grab it, pick it up, move it around your body, don’t set it down (yet), take a deep breath and move it around your body more, and set it down safely. Collect your breath, take a seat, and make a gameplan for your next set, which is conveniently less reps than the set you just completed. The idea is to complete each round without setting down your kettlebell. Hopefully you have something heavy enough so that this is difficult! If you get through 18 deadlifts, cleans, and swings without breathing heavily, please find something heavier!
General Warm Up
Start off today with a 400 m run. Come back for a minute of inch worms, a minute of dynamic lizard lunges with twists, a minute of spinal twists, and a minute of hanging. Grab your PVC for passthroughs, rotations, around the worlds, and good mornings.
Specific Warm Up
Find a light-to-moderately-heavy kettlebell, grip the handle, gaze into the horizon, screw your shoulders back, pull your chest up an inch, and feel the ground with your heel, big toe, and pinky toe and go for 10 slow slow slow deadlifts.. Are your hamstrings awake yet? Good. After your 10th deadlift, stand tall with the KB just below your waist. Shift your hips back as you lower your chest to mimic the “hang” position of a barbell clean. Jump your KB up to the front rack. Your hands will likely have to adjust— from the top of the handle to the sides of the handle. Go for a few of these cleans. Set your KB down, take a step back, reset your position and grip, hike the bell back, and go for 5 Russian swings and 5 American swings. Instead of setting it down after 10, stand up so that it is just below your waist once more. Now, initiate a swing from this standing position. You’ll likely have to work your way into a full range of motion… your first two swings will probably be under eye level. Let’s repeat all of this (the entire specific warm up) with some heavier weight.
Workout Notes
Today, you may “rest” with the KB at your waist or in the front rack. If the KB touches the ground (except for an immediate touch-and-go during the deadlift portion), you have taken a break from your set. The goal is that you would not take any breaks today… at least DURING the sets. In between the sets, you may break as long as you need. In fact, you are encouraged to take a good break in between each set IN ORDER THAT you won’t need a break in the middle of the set. With all that being said, you’ll know you picked an appropriate weight if you really really REALLY want to take a break in the middle of your set. Just to reiterate, a full set is x amount of deadlifts, hang power cleans, and USA swings as heavy as you can go without putting the weight on the ground.
Finish
Spend 10 minutes rolling out with a foam roller, lacrosse ball, or some other kind of massage tool.

Thursday 200611 Fifty Nine Reps

CrossFit Malibu, Virtually- 9am Recorded Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

For Time Complete:
13-9-6-3-6-9-13 reps of:
Squat Cleans (50/35kg BB or 50/35# DB)
Box Jumps (30/24”)

Post time, loading and scaling

Intended stimulus
Today we have heavy squat cleans, yes, squats today to ease away the soreness from yesterday’s thrusters. You are encouraged to choose a load that will require you to break up the rounds of 13 and 9 reps. With that being said, I challenge you to tackle the rounds of 6 and 3 quickly, powerfully and with no breaks. Additionally, choose a tall box or bench, if you have that option available, we want to make this a little tougher than normal. Brace that midline at the bottom of the squat, those dumbbells or barbell will feel heavy and, yes, you will be taxed on an aerobic level…So, take a deep breathe, set tension, keep that spine rigid and neutral, forcefully extend the hips and drop into the bottom of the squat clean with control…. And try to remember all of that!

General Warm Up
Start with a two minute row/run, then we will all come back together and do a minute of jumping jacks. Move onto 20 Samson lunges (reaching the arms towards the sky and adding a little back bend), 10 broad jumps, 10 inchworms. Now hold a downward facing dog for 2 whole minutes – peddle out the feet, roll out your ankles, kick one leg up, sway the hips. Now, step the right foot forward for a lizard lunge and reach the right arm up towards the ceiling and draw that elbow back towards the right ankle. Repeat 10 times on each side. Stand for 10 air squats and 10 lunges.

Specific Warm up
Pick up your empty barbell or light dumbbells and move through 10 RDL, 10 DL and 10 front squats. Then we will go through some clean skill/preparation, getting 5 reps of each step: 1. dip, knee + shrug // 2. dip, knee + hang clean // 3. dip + mid-shin + hang clean // 4. power clean // 5. squat cleans. Set the barbell down and go for 10 step ups, followed by 10 jumps. Now, make the box taller and go for 10 more jumps. Come back to your barbell and add some weight and go for 7 more squat cleans.

Workout Notes
Keep the elbows long and extended until your hips completely open for the cleans. We know that as it starts to get heavier, we sometimes think that yanking the barbell or muscling it up will work best. Nope. Trust that your power will come from the hip explosion, the powerful shrug and strong squat. Push through the box jumps – that is where you can make up some time, yes, they are tall, so take a deep breathe. If you feel wobbly, step back, shake it out and go again!

Finish
Lay on the ground for 20 supine spinal twists, 1 minute of happy baby, with your hips propped on a foam roller, if you like and 2 minutes of Child’s pose or puppy pose, for a more intense shoulder stretch.

Wednesday 200610 4×5 and Max

CrossFit Malibu, Virtually- 9am Recorded Session

Thruster
5-5-5-5
-then-
3 rounds for max reps:
1 min Thrusters (35/25kg)
1 min Sit-ups
1 min Burpees
1 min Rest

Intended Stimulus
The goal today is to spend about 12 minutes building to a moderately heavy set of 5 thruster before transitioning to a fast and furious fight gone bad esque “finisher”. Finisher is in quotes because this is too long to be considered a finisher, but other than the thruster, the movements are quite simple and won;t need much skill work. On that “too-long-to-be-a-finisher finisher” you’ll shoot for max reps every minute of barbell thrusters, sit-ups, and burpees. Try to work to the very end of the minute each round and then enjoy a nice long 1 minute rest after each round. The thruster is light so hang on for big sets and then stay moving on the sit-ups and burpees!
General Warm-up
Simon shuffle for a minute. Then get in 2 rounds of 10 sit-ups and 5 burpees before getting in our typical hip mobility circuit (lizard lunge, hamstring stretch, and pigeon). Finish with a set of 15 air squats and 10 push-ups.
Specific Warm-up
Get in 2 sets of basic barbell, 5 deadlifts, 5 hang cleans, 5 front squats and 5 strict press. On the second set, turn the front squats and presses into 7 thrusters. Put some weight on your bar and go for a set of 5 thrusters with a pause at the bottom and then feel the powerful drive overhead. Do 1-2 warm-up sets of 5 before starting the strength piece.
Workout Notes
Rest about a 90 seconds between your 5 rep sets of thrusters. Most of us will need to clean the bar to the front rack so make sure you have your thruster grip before starting. Today we will not squat clean the first rep. After your final set of 5 thrusters, de-load the bar to something you can do sets of 15 or so thrusters. This is a good load for the workout. Max reps in a minute, pretty simple, but on the thrusters take care not to move so quickly that you are unable to catch your breath overhead or in the front rack.
Finish
Finish with a 400m walk/jog, a minute or down dog and a minute of up dog. Then do another minute each side of pigeon.

Tuesday 200609 Four Rounder

CrossFit Malibu, Virtually- 9am Recorded Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

4 Rounds for Time of:
400m Run
15 Pull-ups
30 Slam Balls (30/20#)
4x25ft Bear Crawl

Intended Stimulus
Today we have a task priority workout that will be on the longer side of the time domain spectrum. The idea here is to push each and every run and then break up the pull-ups and slam balls into sets that are quickly finished and followed by SHORT bouts of rest before getting right back to it. Think 5-5-5 or 9-6 for pull-ups and 15-15 or 10-10-10 for the slam balls. Then, move through 4 controlled 25ft lengths of bear crawl. Remember, rushing the bear crawl won’t transfer to better handstanding or handstand walking!

General Warm-up
Start off today with a 400m run. Then move through 10 alt lizard lunges, 10 good mornings, 10 squats, and 10 scorpions. Flip over for 10 t-crossover spinal twists. Hold plank for a minute and then hang for 30-45 seconds before getting in a 25ft bear crawl.

Specific Warm-up
Grab your slamball for 10 deadlifts, 10 presses, and 10 front squats. Move back to your pull-up bar for some kip swings and then a few kipping pull-ups. Get in 10 slamballs. Hinge at the hips and keep a neutral spine on each and every rep of slamball today! Get in one more 25ft bear crawl before going on a hard 200m run.

Workout Notes
Let’s go over some scaling options. Consider doing 8 strict pull-ups if you don’t have a stable enough bar or enough room to kip. If no bar at all you can do 15 ring rows or 15 DB bent over rows on each arm. BUT before you abandon the idea of pull ups- find a park that has a bar you can use!  If you do not have a slamball, you can do ground to overhead with your wallball.

Finish
Finish with 1 min couch stretch each side, some foam rolling of the lats, and consider doing some handstand holds as some homework later in the day!

Monday 200608 Sit Up and Lunge

CrossFit Malibu, Virtually- 9am ZOOM Class Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

As many round as possible in 12 minutes of:
20 Long legged abmat sit ups
10 left arm overhead walking lunges (50/35#DB)
10 right arm overhead walking lunges
Post number of rounds and remaining reps

Intended Stimulus
Mainly to keep it moving at all times. The goal is to get more than 4 rounds… giving you a minimum of 80 WEIGHTED walking lunges, yes! The overacheivers will get into the 6th round or more- but make sure that the load eventually does become a factor- because otherwise you will over do the number of lunges AND sit ups. Any load you choose you should be able to get 2 rounds unbroken. If by round 3 you have to break the lunges and can’t go from left directly into right, then you have loaded it up correctly. If after round 4 or 5 it is tough to get any 10 reps unbroken- then thanks for using something heavy! As you look to scale or modify, keep in mind the anti-rotational stimulus here- that using the weight overhead and on only one side- you are creating a difficult load to balance. Most of the stress will be on the midline… and that is what we want. That is by design.

General Warm Up
Two rounds of: 1 minute of jumping jacks, 30 seconds of PVC pass throughs, 15s PVC windmills right side, 15s left side, 45s lizard lunge on each leg, 30 seconds air squat-second round PVC waiter’s overhead squat.

Specific Warm Up
Single arm DB push press for 10 reps on left- then walk with DB over head for 50 feet, Repeat on the right side.
Repeat the sequence with 10- strict press and walk- both sides. Then do unloaded walking lunges for 10 steps. Load up in goblet position for 10 more steps. Now go for a few reps of single arm loaded for a few steps each. And then finally bump up the load and bit, and then a bit more. At your workout load- get in 5 steps on each arm.

Workout Notes
Clearly you can lighten the load if you can’t get through some of the walking lunge sets unbroken. The last possible thing to substitute is the overhead component of this workout. We really WANT the difficulty to be in keeping that load overhead and centered. The balance and stability are being taxed and therefore tested.For those of you who have a problem with lunges- consider a single arm overhead squat with the same rep scheme.

Finish with some updog and supermans (after all the hip flexing, let’s to some extension work) as well as couch stretch and glute stretches (recline ankle to knee)

Weekend Sessions

SATURDAY: CrossFit Malibu, Virtually- Recorded Class Session

SUNDAY: Yoga with Maria- SESSION XI- Recorded Class

8- 2 minute rounds of:
250 m row sprint
Max reps – Even/Odd
Rest exactly 2 minutes
*on even rounds, max rep strict press (40/25# DBs)
*on odd rounds, max rep box jump (24/20”)
Post reps and load of strict press; post reps and height of box jumps
Intended stimulus
We have a work-rest-ratio of 1:1 today… two minutes of hard work, followed by two minutes of rest. In total the WOD will last 32 minutes, but you’ll only work for 16 of those. The idea is that you’ll have roughly a minute to work on your max rep— either strict press on the even rounds, or box jump on the odd rounds. This row distance should be pushed. It should take you under a minute and require plenty of effort. Try not to rest too much during the work portion. Save your breaks for the built in rest!
General Warm Up
Start by wishing Matthew happy birthday and then get in some Simon shuffle and some leg swings. Grab a PVC for some quick work with pass throughs, rotations, and around the worlds. We’ll warm up with 4 rounds of 3 pull ups, 6 push ups, and 9 squats. Modify as you need, the idea is simply to move consistently for a few minutes.
Specific Warm up
Hop on the rower for 10 hard pulls. Count out-loud and then see how far you’ve traveled. Finish off a full 250 m. If you have no rower, go on a 250 m run. This is about 30 seconds out and 30 seconds back at a quick pace. Come back and warm up for sumo deadlift high pulls (Rx = 24/18kg KB). With a wide stance and rigid neutral spine, go for 5 DL, 5 DL + shrugs, and 5 DL + shrug + scarecrow. Put it all together for 5 SDLHP. Notice that the decent is arms and then legs. Segment it and maintain that RNS. Pull out a box and get in 10 jumps. Stand up all the way before stepping down. How many do you think you can get in a minute? Set a goal! Grab 2 DBs, clean them to the front rack, and get 10 strict press. Let’s close out the specific warm up with 80 m row (or 8 SDLHP), 8 box jump, 8 strict press.
Workout Notes
If you have a rower, your first two minutes will be rowing and box jumps, followed by two minutes of rest. Your next two minute block will be rowing and strict press. If you don’t have a rower, your first two minutes will be SDLHP and box jumps, followed by two minutes of rest. Your next two minute block will be 250 m running and strict press. Remember the two minutes of rest! In other words, push hard during the two minutes of work! Your box height should allow you to continue jumping for about a minute straight. Your DBs should be a weight that allows you to press for about 30 seconds non-stop. And your KB for the SDLHP is prescribed at 24/18kg.
Finish
Lay on the ground for supine figure 4 and then a minute or so of dynamic spinal twists. Grab a roller and hit the quads, glutes, and lats.

Friday 200605 EMOM and “Grace”

CrossFit Malibu, Virtually- 9am ZOOM Class Session

Every minute on the minute for 10 sets
power clean and jerk
post number of reps at heaviest load
-then-
“Grace”
Power clean and jerk, 30 reps for time
60/45kg
Compare to Jan 17 2020, June 21 2018, Nov 6 2017

Intended Stimulus
Today has 2 separate stimuli with one movement- the clean and jerk (ok, so two movements!). THe first is to work up to a single, heavy rep. And then if possible, continue to get a couple of reps at that load. If you have a lot of equipment- you can slowly warm up and then continue to add small increments- a bit each minute. For those who have only a limited amount- get warmed up and see how many single reps you can do at the heaviest load. Post how many reps you have lifted at that heaviest load- for some of you- look to hit a 1RM! Th4e second part of the workout- you will find a submaximal load and see how fast you can lift it for 30 reps. The goal is to do it between 3 and 4 minutes- going as heavy as possible. If you finish faster than that- you likely could/should have gone heavier (unless you used 60kg!)

General Warm Up
We will waste no time… and start right away with basic barbell warm up. For those of you who need it- do some run/row as well as leg swings and scorpions prior to picking up the barbell.

Specific Warm Up
This is really about load increases- but we will also spend time working on some mechanics of the power clean: the first pull and keeping the bar close to the shins, the second pull and keeping the bar close to the hips, keeping the elbows straight until complete hip extension. Then with the shoulder to overhead: bracing the mid-section in preparation for the dip, keeping the torso upright in the dip, driving with full hip extension before the press, fast lock-out with the elbows. Lots to do 🙂

Workout Notes
Bump up the weight as soon as you “get” the mechanics of the movement. Don’t go UP if you need to work on some technique points. That is tough to do (perhaps impossible) if the load is too heavy. Much of the warm up should be done with moderate loading with the emphasis on fast, precise movement… THEN add weight.

Finish
Post Grace- you will likely be on the floor. SO stand up and and get your breath back again and we will first do some PVC pass throughs and other full-body stretches to loosen up (scorpions, around the worlds). Some hanging as well.

Thursday 200604 Three Parts

CrossFit Malibu, Virtually- 9am Recorded Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

Each Part for Time:
1. 800 m run
***
2. 6 rounds of:
8 renegade rows (50/35# DBs)
10 mountain climbers
12 up-downs
***
3. 800 m run
*** = 4 minutes of rest
Post time for each segment, load and scaling

Intended Stimulus
Today we are sandwiching 6 rounds of renegade rows, mountain climbers and up-downs between two fast runs or any mono-structural movement available to you. You will put in 3-4 minutes of work in exchange for 4 minutes of rest after your run. Intentionally prepping you for part 2, where you will work on stabilizing your midline for all 3 movements. During those 6 rounds, you will spend a lot of time in plank (while you push-up, as you switch from right to left foot in the mountain climbers and as you jump back in the up-downs). Therefore, press into the floor and fight to keep the hips from sinking towards the ground. 6 rounds – check the time, write down…4 minutes of rest…then run/row/bike/ski even FASTER. Up for the challenge?

General Warm Up
Let’s start with an easy 800 m run (or your equivalent for today), if you didn’t have a course this is the perfect time to turn on your running app and map it or run for 2 minutes and turn around. Move through some butt-kickers, high knees and Frankenstein walks to prep for the run. Once we are all back together, we will reach up towards the ceiling and down to our toes for 15-20 reps – warming up our hamstrings and low back. Then step back into a plank and work through 5 inchworms, adding an extra push ups every time. Hold downward dog for 1 minute – peddle out the feet or sway your hips from side to side. Come back to plank for 10 shoulder taps and 10 scorpions – warming up the shoulders and chest. Sit back on your heels and move into child’s pose, moving your hands to the right and left sides.

Specific Warm Up
Grab your weight for 10 bent over rows – bringing the weight to your ribcage, like you will do for the renegade rows. Then some arm hugs, before coming back into plank and getting 10 up-downs (simply a burpee with no push-up). Then, with your hands on the dumbbell or the ground move through 10 mountain climbers slowly, taking time to draw your hips towards the ground and pausing for 1-3 second in plank as you alternate legs. Lastly, set your dumbbells on floor with enough space to allow your chest to touch the ground and get in 5 renegade rows – push-ups, right arms brings weight to rib cage and then left arms follows, repeat. Lastly, bump up that weight.

Workout Notes
If you need to do training push-ups or knee push-ups for the renegade rows you can, just remember to come back to plank before pulling that weight towards your chest. You could substitute dumbbells for kettlebells if that’s all you have, they should be on the heavier side. After rounds 2-3, you might have to break up the rows – that’s a-okay! Remember to fight for a strong plank position, as I mentioned before, avoid snaking and loosing that active shoulder position. For the mountain climbers, move one leg at a time and swing that foot all the way up to where your hands/dumbbells are.

Finish
Let’s spent some time in couch stretch – 2 minutes on each side. Then, take some time massage those calves. Lastly, finish off in a happy baby, alternating straightening one leg and then the other.

Wednesday 200603 Thirty Second Rest

CrossFit Malibu, Virtually- 9am Recorded Class Session

16 minute AMRAP:
8 DB Deadlifts
4 DB Box Step-ups
2 DB Thrusters
1 Devil’s Press
-rest 30 seconds-

Intended Stimulus
Today we have an AMRAP made of up fairly short rounds, each followed by 30 seconds of rest. Every movement today requires 2 DBs and you should be able to go straight through a round unbroken, at least for the first half of the AMRAP. Push hard to get through each round fast, doing your best not to set down the DBs and your reward is 30 seconds of rest!

General Warm-up
Start by jumping on your rower or bike for 2 minutes. If you don’t have one, run a 400m. Then, work through the following 2 times: 10 Air Squats, 10 Step Lunges, 10 Good Mornings, 10 Lizard Lunges, and 10 Single DB Deadlifts.

Specific Warm-up
Go for 10 box step-ups before grabbing a pair of DBs and working through basic DB warm-up 2 times, 5 reps each movement. On your second set turn the front squats and push presses in thrusters! Go back to your box and step up holding 2 DBs suitcase style. A devils press is a DB Burpee right into a double DB Snatch or Clean and Press. Let’s practice a few with a lighter load. Move up to heavier DBs and go through an entire round. Rest a bit and then we go for another round fast!

Workout Notes
The simplest way to scale today is by adjusting the loading. If you do not have the DBs to get the right load consider doing a KB version (8 DL, 4 Goblet Step-ups, 2 KB Thrusters, and a KB Devils press). Like I mentioned before, start the workout with the goal of unbroken rounds and see what happens after 6-8 minutes!

Finish
We finish with some foam rolling of the glutes, quads, and t-spine.

Tuesday 200602 TTB and WB Shots

CrossFit Malibu, Virtually- Recorded Class Session

CrossFit Malibu, Virtually- 4pm ZOOM Class Session

21-18-15-12-9-6-3 reps for time of:
Toes to Bar*
Wallball Shots (30/20#)\
*scale to strict sit-up and add 3 reps per round if you have no place for toes to bar
Post finish time and scaling

Intended Stimulus
Today we have a fun couplet of descending reps straight from CrossFit.com! The goal here is to manage the first few sets of toes to bar by breaking them up into approachable sets, allowing you to take on the last few rounds unbroken! We shoot for all sets of the WB Shot to go unbroken today. If you do the math, you’ll notice that the volume of WB Shots is relatively low…but also notice the heavier ball! Get this couplet done as fast as possible by having a strategy for the big sets of TTB!

General Warm-up
We’ll start class with a 400m run. Then drop into 1 minute each side of lizard lunge to start prepping our squat. Lay on your back for a set of spinal twists and then 10 push-up down dogs. Take your time here! Next, let’s do 3 rounds of 10 perfect air squats and 30 sec of hanging, or 5/5 DB Bent over row. Lastly, get a set of 15 abmat sit-ups.

Specific Warm-up
Grab your med ball and let’s go through our L1 MB Clean progression. Get 10 pausing front squats and 10 strict sit-ups. Then find a place where you can get in a set of 10 WB Shots, ideally to a 10/9ft target.

Workout Notes
Break up the toes to bar in the big sets so that you can shoot for unbroken sets in the later rounds. Substitute strict sit-ups if you have no place for toes to bar or toes to rings, but add 3 reps per round (24-21-18…and so on). Unbroken WB Shots is the goal for ALL athletes today!

Finish
We finish with a 400m walk/jog and then some low back decompression using a foam roller and some modified pigeon and happy (birthday) baby (Jordan).

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