Warmup:

1:00 Echo Bike

5 In-place Inchworms

10 Side Lunges

1:00 Echo Bike

10 Alt Toe Touch

10 Hollow Rocks

10 Squat2Stands

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, RDLs, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 Per leg

Increase weight ea set

Video courtesy of Catalyst Athletics. Last time hitting our Bulgarian Split Squat this cycle before we re-test our 5X5 (23Oct).  The goal for this week is some more muscular endurance, so the reps are higher.  Still begin with a weight where the last rep is a struggle (but not impossible) to get finished in good form.

WOD:

EMOM 16:

Odd Min – Max Cal Echo Bike

Even Min – Accumulate :20 of Hollow Hold

Video courtesy of CrossFit HQ.

While the odd minutes do say Max Cals on the Bike, don’t try to go for an all-out sprint, as that pace may last you 20-30 seconds.  Keep a consistent (yet fast) pace through out the whole minute.  Go until the complete end of the minute, take 10-20 seconds getting off the bike and catching your breath before going into the hollow hold.  This way, you ‘ll likely finish the hold by the :40 mark, giving you about 20 seconds the get back on the bike.

Scaling Options:

Hollow Hold -> Hands at side hollow hold -> Knees tucked

Cool Down:

Couch Stretch – 1 Min per side

Cobra Pose – 2 Min