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Mitch goes HEAVY for some weighted pull-ups!12 minute AMRAP:
2 Pull-ups*
2 Push-ups*
10/7 Cal Row
*=add 2 push-ups and 2 pull-ups per rounds
post total reps of pull-ups and push-ups completed and any scaling
compare to: May 4th, 2022
“Weight in the heels, hips go back and down!”Yoga at The Hut and on ZOOM at 6pm!
30-20-10 reps for time:
DB Hang Squat Clean (40/30#)
Toes to Bar
post finish time and any scaling
Intended Stimulus
This weightlifting + gymnastics couplet is sure to be challenge and THAT’S GOOD! Break everything up into sets that are challenging for you (3-4 sets for the round of 30), and at the same time, limit your rest between sets to something predetermined. If you need to reassess your plan halfway through, that is totally ok, but at least you’ll have some structure starting off when it comes to your rest and how you plan to get through 30 reps of each. Embrace being uncomfy because this will be over before you know it! Get those hips open on each and every clean so you don’t burn out the grip unintentionally. 30-20-10… see you on the other side!!
Paula brings the class home on a recent 400m run!For time complete:
1000m Row
70 Wallball Shots (20/14#)
30 Burpee Pull-ups (tall/short bar)
post finish time and any scaling
Eric and Peter go max rep ACFT push-up in the small room!20 minute AMRAP:
200m run
4x25ft SA OH Carry (32/24kg)
20 Back Burpees
2x25ft Wt, Walking Lunge (32/24kg, goblet)
Post total completed rounds + reps and any scaling
We are ever chasing perfect technique. Here, Kate drills the MB clean setup!Every 5 minutes for 4 rounds:
1 minute max SDHP (35/25kg)
1 minute max ACFT Push-ups
1 minute max Weighted Sit-up (20/14# MB)
1 minute max Calorie Row
-rest 1 minute-
post total reps and any scaling
Heather works on keeping her elbows up during a recent set of volume front squats. Nice work!Yoga at The Hut and on ZOOM at 6pm!
On the 4 minute mark for 6 rounds:
5 back squat (75-80%, volume sets)
2 weighted strict pull-ups (AHAP, unbroken)
Post all loading and any scaling
Dr Jason knows that bike sprints run on grit and positive peer pressure 😉 107 RMPs!Every 4 minutes for 5 rounds:
10 Ring Dips
12 Pull-ups
max rep burpee to the 2:00 minute mark
post burpees completed and any scaling
You need your community on monostructural days like this!For time complete:
Buy in: 800m run/1.3 mile bike*
4 rounds of:
25 MB Clean (20/14#)
25 Box jump (24/20”)
Cash out: 800m run/1.3 mile bike*
*if you buy in with a run, cash out with the bike
Post finish time and any scaling
Dr Jo pushes everyone in a recent 9am!Workout of the day:
10 minutes of handstand hold variations
-then-
For max meters…
Row 3:00-2:30-2:00-1:30-1:00-0:30
-rest 2 minutes between intervals-
Post total meters rowed
Andy, Stephanie, and Eric power through some high volume lunges last week!For time complete:
50-40-30-20-10
Double Unders
50-40-30-20-10
Abmat Sit-ups
10-8-6-4-2
Power Cleans (70/50kg)
Post finish time and any scaling
CrossFit Malibu is an inclusive strength and conditioning community. We are open for anyone who wants to elevate their physical abilities with the support of other motivated and inspiring people.
Questions?
Call or text our Hutline: 424.425.3630
Email Us: TheHut@CrossFitMalibu.com
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