Skill

8 Rounds of
20 Seconds arch hold
10 seconds hollow hold

We are using the Tabata clock today for a short but high intensity bout of midline strength work. You will have four minutes to alternate between the arch and hollow hold at a 2:1 split.  In the arch, or superman, you should try reach full extension of your core by keeping your arms and legs off of the floor and holding that position.  The same rules apply to the hollow hold but you will flex your midline so that only your lower back makes contact with the floor.   Both of these movements can be scaled by bringing your arms and/or legs in closer to your center of mass rather than locking them out at full extension.   Try to establish a sustainable position and hold that for all eight rounds.

WOD

AMRAP in 20 Minutes

400M Run
21 Kettlebell Swings 32/24 kg
12 Chest to bar pull-ups

Workout notes

Today’s workout is similar to the classic CrossFit workout “Helen” but the benchmark is scaled up a little bit.  We’re pairing the grip intensive kettlebell swing and pull-up with a short run.  Twelve chest to bar pull-ups is a fairly small set but they will be tough after the swings  so break them up early or switch to chin-over bar pull-ups if needed.  If you’ve ever tried Helen you know that the run makes up a large part of your time.  Let your arms recover but do your best to keep those feet moving quickly and keep the intensity high.