Skill
2 rounds of Tabata alternating between
Arch Hold
Hollow Hold

We’ll start today off with some important body position work. The hollow and arch come into play with many gymnastics movements including kipping pull-ups and toes to bar. Try to imagine yourself hanging from a bar when you are working through these tabatas. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. The hollow position will most likely be more difficult. Luckily there are many ways to scale this position. the most important part is that your low back is always pressing into the ground while you lift the top of your shoulders off the ground as if you are trying to look down at your feet. If your back starts to arch you need to adjust your position or take a break. You can make things a little easier by pulling one or both knees into your chest or hold your arms by your sides rather than over your head.

Workout of the Day
“the chief”
5 rounds of 3 minutes on 1 minute off
3 power cleans
6 push-ups
9 air squats

This workout is a well known classic around CFD and if you’ve been a member for awhile there’s a good chance you’ve done this workout at least once! We’ll be working through five rounds of three minutes on and one minute off. Each three minute work period is basically it’s own AMRAP where you will work to complete as many rounds as possible of 3 power cleans, 6 push ups and 9 air squats. The power clean weight should be manageable for three touch and go reps or three quick singles. If you are shooting to RX this workout today you’ll need to pay attention to your push-ups! Make sure your whole body moves as one piece through the full range of motion of your push-up. We last did this workout on March 24th so if you’ve logged it in SugarWOD make sure to compare your score to last time!

standard: 115/85 lb.
rx: 135/95 lb.
sport: 135/95 lb.
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you can definitely add one rep to the power cleans in each round to make sure that you are doing the same amount of work on each side. If your dumbbell or kettlebell is on the heavier side feel free to leave it at 3 reps. Everything else can be left as is with this workout if you are working from home! Your score at the end of the five rounds of three minutes on and one minute off will be your total completed rounds and all of your extra reps. See you on the leaderboard!