Skill

2 Rounds of Tabata alternating between
Arch Hold
and
Hollow Rocks

This skill work uses the “Tabata” interval clock.   The interval is eight rounds with twenty seconds on and ten seconds off.  We will do a total of sixteen rounds alternating between the two movements.  There is no additional rest between rounds. These movements might seem simple but they 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. Scale the work period first rather than the position itself if you can not hold either for a full twenty seconds. If you would like to increase the difficulty of either movement attempt to use PVC for one or both.

WOD

AMRAP in 20 Minutes
400M Run
30 Medicine Ball Cleans 20/14 lb
20 Push-Ups

Workout notes: Today we have a task priority triplet of movements that require special attention to form and technique! First you should remember to treat the run as a skill just like you would any barbell or gymnastic movement. You will get some aerobic recovery when you are in the gym for cleans and push-ups so push the run and remember to pick up your feet! When you are performing med-ball cleans,  open your hips all the way up prior to quickly descending into the bottom of your squat.  Lastly, don’t break your midline during push-ups! Shorten your lever first!