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WOD

04-18-19

By April 18, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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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