CrossFit – Tue, Oct 4
Crossfit Cle – CrossFit
How’s your hollow!
Warm-up
2 minute erg
10 situp and reach
10 air squat
10 snap to hollow
10 narrow stance air squat
5 hollow rock
5 I-T-Y raise
1 wall climb and hold 10 seconds
5 90/90 raise and press
2 wall climb and 10 second hold
30 second pullup bar lat stretch R/L
1 minute calf stretch or ankle mobility R/L
1 minute couch stretch R/L
Gymnastics
4 supersets on a 3 minute clock:
10 parallet shoot through
10 hollow rock
10 slow pistol
Shoot Throughs (4×10)
Through and back is one repetition
Hollow Rock (4×10)
Holding a hollow on the floor in a supine position, rock your weight back into your thoracic spine and shoulders, then down into your glutes.
Pistols (4×10)
Slow, controlled reps. Work on range of motion and control. Add load to increase difficulty.
MetCon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Handstand pushup
Deadlift 50% of 1RM deadlift