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Core For Days

21
Aug

Core For Days

Midcoast CrossFit – PUMP

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Warm-up

Metcon (No Measure)

TABATA X 12 Total Rounds (Alt. Movements)

1. Mountain Climbers

2. Jumping Lunges

3. No Press Burpees

Then…

2 Sets

5 Inchworm

10 Scap Push-Ups

15 lateral plate raises (thumbs up)

15 second lateral plate hold (thumbs up)

Strength

Metcon (No Measure)

Station 1: Legs

EMOM X 12 (Alternating Movements)

Minute 1: Max Effort DB Cyclist Squats In 45 seconds* (1 DB Each Hand): https://www.youtube.com/watch?v=LUxYoPPacGM

Minute 2: Max Effort Rear Foot Elevated Single Leg Cyclist Squats in 45 seconds (Left Foot)

Minute 3: Max Effort Rear Foot Elevated Single Leg Cyclist Squats in 45 seconds (Right Foot)

Minute 4: Rest

Rest 3 Minutes After Station 1

Station 2: Core Power Hour

Every 90 Seconds For 24 Minutes Alternating Movements

A1: 5-7 KB Single Arm Hollow Body Pull-Over Per Arm (Go Slow On The Descent): https://www.instagram.com/p/CD6v2eml3Ax/

A2: 3-4 Hollow KB Chest Press + 5-7 Turkish Sit-Ups (Right Arm) https://www.instagram.com/p/CDMe0bclbM8/

A3: 3-4 Hollow KB Chest Press + 5-7 Turkish Sit-Ups (Left Arm)

A4: 10 Banded Rotations Per Side (Explode Out and Controlled On The Way Back In): https://www.youtube.com/watch?v=pLPtF7ygtLk

Once 20 Minutes Are Complete Immediately Into

Crazy Plates: TABATA 16 Rounds Alternating Movements

A1: Half Kneeling Plated Halo: https://www.youtube.com/watch?v=FNmSFCa96g4

A2: L Plate Floor Press: https://www.youtube.com/watch?v=vVK_hSOnkdw

A3: Plated Russian Twists

A4: Plated Windshield Wipers

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