WOD Blog - Page 40 - CrossFit Malibu

Monday 220110 “Ellen”

January 9, 2022

Yoga returns to The Hut Monday night at 6:00pm! If you can’t make it in, you can also sign in virtually via ZOOM by clicking here. Come and work on mobility and mindfulness while enjoying that night time Hut ambiance. This will surely be an excellent way to cool down and stretch out after our new benchmark, “Ellen”!

Dr Jason and Matthew push each other through some heavy clean and jerks

“Ellen”
3 rounds for time of:
20 burpees
21 dumbbell snatches (50/35#)
12 dumbbell thrusters (50/35#)
Use a single dumbbell on the snatches and a pair for the thrusters.
Post finish time and any scaling

Friday 220107 16 Minute EMOM

January 6, 2022

Who is ready for the return of the single DB box step over next week? 😉

16 minute EMOM:
Minute 1: 8 Back Squats (65% 1RM)
Minute 2: 12 DB Strict Press (AHAP, unbroken)
Minute 3: Max Rep Box Jumps (24/20”)
Minute 4: Rest
Post number of box jumps completed and any scaling
Post back squat and DB strict press load in notes

Intended Stimulus
The load on the back squats should stay constant through all 4 rounds of the workout and should be a challenging load that goes unbroken. 65% of your 1RM back squat should be perfect. The 12 DB strict presses should also go unbroken. Your score is total number of box jumps competed across the four 1-minute max rep intervals. Take that 1 minute rest seriously because your legs are going to feel heavy by round 2!

Thursday 220106 Descending 3 Round Triplet

January 5, 2022

For time complete:
800m Run
60 Alt DB Snatch (50/35#)
40 Push-ups
400m Run
30 Alt DB Snatch
20 Push-ups
200m Run
15 Alt DB Snatch
10 Push-ups
post finish time and any scaling

Wednesday 220105 Clean Skill + AMRAP 10

January 4, 2022

Workout of the Day:
10 minutes of clean skill work from the high hang
-then-
10 minute AMRAP:
9 Hang Cleans (50/35kg)
6 Push Press (50/35kg)
3 Ring Muscle-ups
Post completed rounds + reps and any scaling

Intended Stimulus
Be intentional during the 10 minutes of skill work. This will certainly pay off as you need a solid high hang position to be efficient in power cleans and squat cleans. No need to go really heavy, just get a load that you can make adjustments with while still being a bit challenged. Then, use a load in the AMRAP that allows you to get through the 9 + 6 with one break for at least a few rounds. For those without ring muscle-ups, do 3 muscle-up transitions at the toughest scaling possible for you.

Tuesday 220104 Deadlift 5×5 + Finisher

January 3, 2022

Andy puts his rain boots to good use as he rescues a stall mat that floated away during the heavy rains!

Workout of the Day:
Deadlift (volume sets at ~80%)
5-5-5-5-5
-then-
A finisher

Intended Stimulus
After getting nice and warmed up with accessory movements, you’ll take about 4 warm-up sets to build to around 80% of your 1 rep max deadlift. It is not necessary to do 5 reps on the final 1-2 warm-up sets, 3 reps touch and go is plenty. Then, when you hit your working load, get in 5 sets of 5 reps each. You’ll rest 3 minutes or so between each working set. These will be touch and go sets, so ensure that you get a good set up on rep number one and then move the bar with accuracy as you descend from the top, keeping it nice and close to the thighs and shins, sending the hips back back back, as you hinge at the hip with a neutral spine. The finisher is simple and fun, don’t sweat it!

Monday 220103 Partitioned + 2k

January 3, 2022

Welcome to 2022 at CrossFit Malibu! The first full week of training in the new year is here, take advantage! We are back to our regular class schedule with just one exception… Yoga will be held virtually on ZOOM this Monday night (1/3/22) at 6:00pm. So, get cozy, put on some relaxing music, and log in for Yoga using the link below. The following week (1/10/22), Yoga will return to The Hut.

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

Welcome to the first week of 2022 at The Hut!

For time complete:
125 Air Squats*
75 pull-ups*
2000m run

*partition squats and pull-ups as desired. 2k run to be completed after all reps of squats and pull-ups are completed

Monday 211227

December 26, 2021

As a reminder, all week we have morning classes only! Sign up on MindBody and enjoy some of the last few classes of 2021!

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