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Thursday 220421 5 RFT: Run, MB Clean, DB Press

Sumo deadlifting in the small room, Scott and Eric work rigid neutral spine, bar path, AND add some load as they go

5 rounds for time:
400m Run
20 MB Cleans (20/14#)
10 DB Push Press (50/35#)
post finish time and any scaling

Wednesday 220420 Sumo Deadlift 5×10

Congrats to Nick as his screenplay “Escape from Virtue” won best screenplay at the International BrightLight Film Festival! Nick was introduced to The Hut by his cousin Dane and has put in some serious work over the last few months. He embodies the part of the CrossFit methodology that is key to what makes The Hut, The Hut: Mechanics first, consistency second, and intensity third. He strives to improve his mechanics in each and every class, the intensity soon followed, and it shows! You can typically catch him in the 10am or 5pm class, and you’ll find his name up on the PR board a few times each month. Once again, congrats on the award, Nick! We’re glad to have you at CFM.

Congrats Nick!

Sumo Deadlift
build to a moderately heavy set of 10

Tuesday 220419 4 Very Different Tests

It’s test day! The fun kind of test day. There are 4 very different tests for you to complete today. Each station will be 6-8 minutes long. So, after you’re 2 min max push-up test you’ll have a nice long rest before your 3 attempts at a max duration handstand hold. You’ll scale to something that allows you to hold for at least 30 seconds. Then, you’ll grab 2 heavy KBs and make as many laps as possible around the hut without setting the bells down. You only get one shot at this test so hold on as long as possible and give every once of grip strength you have! Lastly (after another long rest), you’ll sprint 0.6 miles on the bike. Most of you know how this feels and, well… that’s exactly why it’s the last test!!!

Nick continues to drill his olympic lifts and the results speak for themselves!

4 tests (roughly 8 minutes to complete each station):
1. Max rep ACFT push-up in 2 minutes
2. 3 attempts at a max duration handstand hold
3. Max distance double KB farmer carry (24/18kg)*
4. 0.6 mile bike for time
*farmer carry course is around the hut (100m/lap)

Post all 4 scores in SugarWOD

Monday 220418 Snatch Technique and a Metcon

Longtime CFM member, Pepperdine Music professor and musician extraordinaire, Lincoln, is conducting a concert next Saturday (April 23rd) at Pepperdine at 7:30pm. The program features the West Coast premiere of Stewart Copeland’s rock opera, Satan’s Fall, and also a world premiere of a new piece that Lincoln himself composed. We would love to see the CFM community come out and support. Ask Lincoln any questions you may have and find more info HERE!

Come support Lincoln 7:30pm this Saturday at Pepperdine!

Workout of the Day:
12 minutes of Power Snatch skill work
4 rounds for time:
10 Power Snatch (45/30kg)
15/12 Calorie Row

Saturday 220416

Come for Saturday classes at The Hut at 8:00 and 9:00am! Sign up in advance with MindBody.

Friday 220415 AMRAP 12: Wall Walks and Runs

Wall walks aren’t just for The Open 😉

12 minute AMRAP:
1 wall walk
200m run
2 wall walks
200m run
3 wall walks
200m run…
…Etc adding 1 wall walk per round
Post total reps of wall walks completed and any scaling

Wall walks are to be performed with 2022 CF Open standards

Thursday 220414 Thruster, DU, Row Chipper

Kyle keeps a vertical torso during the “dip” phase of this push jerk

For time complete:
30 Thrusters (35/25kg)
90 Double Unders
1200m Row
90 Double Unders
30 Thrusters
Post finish time and any scaling

Wednesday 220413 Back Squats and Pull-ups

What a combo we have today! A moderately heavy squat and a quick bodyweight gymnastic movement, a match made in CrossFit heaven. For those who do not have a 1RM back squat, your working load should be heavy enough that the last rep of each set gets a touch slower each round. You certainly shouldn’t be so taxed after your 5 reps that you cannot immediately rack the bar (safely of course) and get right to the pull-up bar! From the moment you rack your barbell, you’ll have to the 1:15 mark (that’s the 75 second mark) to get in as many pull-ups as you can. Smaller sets with shorter rest between will be the right call today. Use as much of that time as possible, then REST because we’re doing this 6 times!

Look who’s back!

Every 3 minutes for 6 rounds:
5 Back Squats (60% 1RM)
Max rep pull-ups to the 75 second mark

Tuesday 220412 3 RFT: OH Lunge, TTB, BBJ

Who is our mystery lifter going for this c&j PR?

3 rounds for time:
21 Single Arm DB OH Step Lunge (50/35#)
15 Toes to Bar
9 Burpee Box Jump (24/20”)
Post finish time and any scaling

Monday 220411 Clean and Jerk 1RM

Power Clean and Jerk
Post heaviest set of 1 to SugarWOD

Intended Stimulus
After much skill work with an empty barbell and some light loading, you’ll start building in load after each set you complete. The ultimate goal is to hit a new 1RM today, but don’t overlook the sets of 5s and 3s, they are there to get you some volume under load. The sets of 5 should be touch and go. You can drop during the sets of 3 if needed, but you must get right back to the bar. Rest 2 minutes between sets and even more between the final few sets of 1! Good technique is a prerequisite for adding load today.

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