Monday, December 3
CrossFit A) AMRAP 5 min: Burpee Box Jump Overs B) E1min for 9 min: 10 Ring Rows 12 Reverse Snow Angels Hollow Hold, 45 seconds
Monday, December 3 Read More »
Hollow Hold
Friday 7/6
CrossFit/Longevity/QuickFit: Gymnastics/Skill/Asymmetry Skill: 1. Hollow/arch holds on the floor 2. Single leg step ups on box 3. Single arm DB press WOD: Alternating EMOM x 5 rounds (15 min) Min 1: :30 hollow hold, :30 arch hold Min 2: Alternating leg step ups Min 3: :30 left side DB press, :30 right side DB
Monday 3/12
CrossFit A. Hollow-Arch shapes practice-rolls on floor B. Tabata hollow-arch roll 20x10x8 (4 min) C. Hollow-arch swings on cage (beat swing) D. Reverse tabata hollow-arch swing (beat swing) 10x20x8 (4 min) E. Reverse tabata L-sit/tuck sit hold – hanging from cage 10x20x8 (4 min) Longevity 5 rounds for time of: Run 4 laps – down
Friday 2/16
CrossFit: Tabata Back Squats (from floor) rest 1 min Tabata Hollow Hold rest 1 min Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Longevity: Tabata Squats rest 1 min Tabata situps/hollow hold rest 1 min Tabata Row QuickFit: 3 Rounds for time: 30 Russian
Friday 12/8
CrossFit: Four sets of: Front squat x 5 reps Rest 60 seconds handstand walk skill work x 1min Rest 60 seconds hollow hold/ rocks x 45-60 seconds Rest 60 seconds QuickFit: E4min x 16min: 10 Kettlebell front squat 200m Run
Friday
4 sets of: Ring Row x 12 reps Hollow Hold x 30-45 seconds Farmer’s Walk x 100 Meters Plank Hold x 45-60 seconds
Thursday
Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 –Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)
