Skill

EMOM for 10 Minutes
[Odd] :30 Hollow Hold
[Even] :30 Arch Hold

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  If you would like to increase the difficulty of either movement attempt to use PVC.

WOD

5 Rounds with
1 Minute on each station
Toe-To-Bar
Two Arm Dumbbell Hang Squat Clean 45/30 lb
Row for calories
Rest

Workout notes: This workout will be scored as you would score the famous workout “Fight Gone Bad”.  Count your total number of  reps with each movement and come up with a total number of repetitions for the entire workout.  Toe-to-bar can be scaled to knee raises or sit-ups if you are still learning the movement.  It’s a better idea to work on transitioning from arch to hollow and slowly getting the knees higher or performing single repetitions rather than trying to string together reps by building several swings.