CrossFit Blade – CrossFit
ME Plank Hold (ME Plank Hold- then 10 plank get ups EMOM8)
Athlete must maintain perfect hollow body for entire duration. If athlete pikes hips up to rest or goes down to knees the time stops. Plank is held on elbows. Score every second as 1 rep.
Hold perfect Plank as long as possible, once you come down and time stops, pick up the top of the next minute with EMOM 10 plank get ups until the 8 minute mark.
Springbok (Time)
RX+
3 Rounds:
30 Double Unders
20 Sit Ups
200m Run
2 Rounds:
50 Double Unders
40 Sit Ups
400m Run
1 Rounds:
100 Double Unders
80 Sit Ups
800m Run
RX
3 Rounds:
30 Single Unders
20 Sit Ups
200m Run
2 Rounds:
50 Single Unders
30 Sit Ups
400m Run
1 Rounds:
100 Single Unders
60 Sit Ups
800m Run
Scale: 250/200-450/400-750/700m Row for Run. Sit Ups number.
Warm-up
3 Rounds:
15-20 DU OR SU
10 Sit Ups
100m Run- Gain Speed each round
Cool Down
1. Calf Smash w/ roller OR KB: 5 min ea side
2. Poas Smash w/ Pso-Rite OR KB: 5 min
3. Hip Floss: 3 min ea side
