20200330

Pic courtesy of Shut Up and Take My Money.  We are heading into Week 2 of at-home Joint Strike.  Please stick with it!  I know with so many of us either stuck int he house or unable to get into the gym, this time can be frustrating.  Please continue to stay active.  Doing these WODs will not only keep you fit, it will help keep you sane.  If you need alternatives to any movement, please reply to this post or reply on the Facebook posts, or email me at dave_leclaire@yahoo.com directly.

 

Warmup:

30 Jumping Jacks

20 Flutter Kicks

10 Spider-man Lunge to Samson Stretch

10 Cobra to Downward Dog

10 Leg Raises

10 Iron Cross

20 Jumping Jacks

10 Thread the Needle

Practice Hollow Work movements

S/S/S:

Tabata Hollow Work

8 Rounds each of 20 Sec Work, 10 Sec Rest:

Hollow Hold

Superman Hold

Hollow Rocks

V-Ups 2x2x tempo*

 

*2X2X tempo = 2 second raise to the top of  V-up, no pause at top, 2 second descent to bottom of V-Up, no pause at bottom

Way this will work, you will complete 8 rounds of 20 second work, 10 seconds rest of Hollow Hold, then after the 10 second break at the end of set 8 of Hollow hold, you will go right into 8 sets of 20 seconds work, 10 seconds rest of Superman Holds. This pattern will be the same when doing 8 sets of Hollow Rocks, and 8 sets of Tempo V-Ups.  For the Hollow Rocks and V-ups, do as many reps as you can int he 20 seconds per set. For the movements

For the movements:

Video courtesy of the CrossFit Gymnastics Course.  Hollow Hold

Video courtesy of SmithCoaching.  Superman Hold.  NOTE:  Do NOT arch the neck.  Keep gaze straight ahead.

Videos courtesy of CrossFit HQ.  Hollow Rock.  If unable to do as RX, bend one or both knees to chest.  Also, scale to bringing the arms to the sides if needed.

Demo of the V-Up.  Don;t forget to stick to the above-mentioned tempo per rep.

WOD:

4 Rounds:

21 Burpees

15 V-ups

9 Pike Push Ups

If you have access to more equipment, feel free to change the movements to Burpee Box Jump, Toe2Bar, and Handstand Push ups or Pike Push ups off a box

Video courtesy of Global Bodyweight Training.  Demo for Pike Push Ups off the ground.

 

 

Scaling Options:

V-Ups –> Butterfly Sit Ups

Pike Push Up -> Hand Release Push Up -> Push Up off bench

 

Cool Down:

Cobra Pose – 1 Min

 

Thread the needle Hold – 1 Min per side

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