WOD

 

Strength/Skill:
EMOM 15
:30 HS hold
:20 L-sit hanging
:15 Bottom pistol hold (per leg) or :30 bottom of feet together squat

GP WOD
5 RFT
15 KB swings 53/36
10 Box jumps 24/20

OPEN WOD
5 RFT
15 KB swings 72/53
15 Box jumps 24/20

Supplemental

“Hollow to 90 on wall”
5x 1 (5 second hold in hollow)
rest :30

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| HOW THE HOLLOW CAN HELP | …… This week we look at all the ways the hollow position can help our foundation in various skills such as: – TTB – RMU – Handstand – kipping – And yes…even lifting ….. 🔹Handstand Training: * Use this drill to train a better tension position for the handstand. * This will help those who sag/arch in the back during handstands by teaching “pressing” through ground and “open” hollow position so ribs don’t stick out. …. Key Points of Performance 1. Start with hips, shoulders & wrists stacked 2. Hips should be at 90 degrees 3. Slowly walk out with tight body. 4. Walk past plank position so shoulder angle begins to open more 5. Tuck pelvis under and PRESS hard through ground to create tension from feet to hands (think of yourself like a bookend – holding up the wall and floor by tension) …. TRY: 4 sets x 5 reps with a 3-5 second hold in hollow position …. 🔹Want to learn much more?! Join us for a weekend of learning & fun INFO/REGISTER link in bio or training.crossfit.com ….. demo’d by #cfgcoach @pamelagnon …. #therxisunderstanding @crossfit @crossfittraining @cfgymnastics #crossfit #crossfittraining #cfgymnastics

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