CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
ME Plank Hold (ME Hold- No Piking)
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.
Warm-up
3 Rounds:
200m Run
10 Bicycle
8 Grasshopper
6 Sit Ups
Ernest Shackleton (Time)
RX+
800m Run
30 Bicycle Kick
40 Grasshoppers
50 Sit Ups
800m Run
30 Bicycle Kicks
40 Grasshoppers
50 Sit Ups
800m Run
30 Bicycle Kicks
40 Grasshoppers
50 Sit Ups
800m Run
RX
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
Scale 1:
400m Run OR 200m Run
20 Bicycle Kicks
20 Grasshoppers
20 Sit Ups
400m Run Or 200m Run
20 Bicycle Kicks
20 Grasshoppers
20 Sit Ups
400m Run OR 200m Run
20 Bicycle Kicks
20 Grasshoppers
20 Sit Ups
400m Run OR 200m Run
*Elbows touch opposit knee on bicycle kick
Scale 1: RX+ Run for 750/700m Row, RX Run 450/400m Row, Reps for all movements
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Calf smash w/ KB: 3 min per side
