Verdant CrossFit, Verdant CrossFit North – CrossFit
HW: Metcon (No Measure)
Hollow Work
5 x :15-1:00 on ground
5 x :05 – :30 hanging
Achieve 10-30 Strict Pull-Up (ring row, box assisted, etc.) while using abs
Do 6 x 50′ OH Carry w/ DBs, KBs, or Plate and good shoulder position
looking for perfection, not a “hollow hold”
the goal is compression and abdominal activation, not to have long legs and arms
while hanging, find a correct active shoulder position and see if you can activate your abs simultaneously. It might be VERY hard.
WoD: Metcon (Distance)
4 Rounds
3:30 Nasal Breathing on Rower
Rest 2:00
BB: Clean and Jerk (2 2 2 2 2)
BB: Clean Pull (3 3 3)
100%
BB: Back Squat (5 5 5 5 5)
75%