Skill
8 rounds of
20 seconds arch hold
10 second hollow hold

We’re starting the day with a short piece of skill work on the tabata clock with a twist. You’ll be working during the work periods but also during the ten seconds that is usually rest. During the twenty second work period you’ll be in an arch position. Lay on your stomach for this one and focus on squeezing your legs together and keeping your arms out straight in a narrow position similar to how you might hang from a pull-up bar. The hollow rock for the ten second periods can be a difficult skill to do correctly so spend some time going over this with your coach before you start . The main thing to focus on will be a hollow position that keeps your lower back in contact with the floor at all times. Keep your legs straight and arms up over your head as you rock. To scale this movement you can take out the rock, bring your hands down next to your sides or bring one or both knees in to make things a bit easier. Make sure to transition quickly between positions as the time will tick away quickly! If you are comfortable in both of these positions you can hold a PVC pipe in both the arch and the hollow to make things a bit more challenging.

Workout of the Day
5 rounds of 3 minutes on 1 minute off

6 dumbbell weighted step overs
6 box jump overs
6 alternating pistols

Today’s workout is all about the legs! There is a lot going on here so spend some time practicing each movement before the workout starts. The pistol or one legged squat will be the trickiest part of this workout. Your coach will give you some ideas for getting pistols done using your other leg to help or sitting back to a box or using a post for support. If you’re looking for something more simple you can try air squats or lunge steps as well. For the box step overs try holding your dumbbell in a few different ways to find what feels the most comfortable. Box jump overs are a little different from our regular box jumps so definitely give these a try as well before the workout starts. You’ll be working to complete as many rounds and reps as possible in each three minute work period with one minute rest between rounds. Your score at the end of the workout will be your total rounds completed plus all your extra reps.

standard: 24/20″, 35/20 lb, pistols to the box
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″, 75/55 lb

CFD at home:
For today’s workout you’ll need a dumbbell or kettlebell and something to step up to if possible. You’ll start with six weighted step ups or step overs depending what you are using for this. If you don’t have something to step onto you can switch this movement out for weighted lunges. The box jump over can be a jump over anything that you have at home. A packing box, small cooler or even a pillow would work. If you can’t find anything to jump over, broad jumps would work as well. Pistols or one legged squats can be quite tricky. You can use a chair or anything that you could sit on to help with these by standing on one foot, sitting back to your chair and then standing up without the help of your non working leg. if you want to skip the pistols today switch these out for unweighted air squats. Your score at the end of the workout will be your total rounds completed plus all your extra reps. See you on the leaderboard!