Tag: Hollow

Daily Motivation: “All of our dreams can come true if we have the courage to pursue them.” -Walt Disney

CrossFit WOD
Front Squat
3/3/2/2/1/1/1

Six Rounds w/ 2:00 Rest
– 8 CoVP Pullups
– 8 Weighted Lunges

Finisher
– 100 Hollow Rocks
or
– 3:00 Hollow Hold

Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner

CrossFit WOD
1RM Back Squat > 1.5/1.25 Body Weight
A1) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

A2) Five Rounds w/ 2:00 Rest
– 8 Weighted Lunges w/ Barbell (each)
– 8 C2B Pullups

1RM Back Squat < 1.5/1.25 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM

B2) Five Rounds w/ 2:00
– 8 Weighted Step Ups (each)
– 8 Strict Pullups

Finisher
C1) Accumulate 4:00
– Hollow Holds

or

C2) Complete
– 100 Hollow Rocks

Daily Motivation: “You want me to do something…. tell me I can’t do it.” -Maya Angelou

CrossFit WOD
1RM Back Squat > 2/1.5 Body Weight
1A) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

1B) Six Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups

1RM Back Squat < 2/1.5 Body Weight
2A) Five Rounds w/ 2:00 Rest
– 1 Back Squat
*Use 95% 1RM

2B) Six Rounds w/ 3:00
– 10 Weighted Lunges (each)
– 10 Pullups

Finisher
1C) Accumulate 2:00
– Hollow Holds

2C) Complete
– 100 Hollow Rocks

Daily Motivation: “Don’t have $100.00 shoes and a 10 cent squat.” -Louie Simmons

CrossFit WOD
Back Squat 1RM is less than 1.5 times your body weight.
A) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM

B) Five Rounds w/ 3:00 Rest
– 10 Weighted Lunges (10)
– 10 Pullups

C) Finisher
– Accumulate 2:00 of Hollow Holds

Back Squat 1RM is more than 1.5 times your body weight.
A) Four Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

B) Five Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups

C) Finisher
– 80 Hollow Rocks