CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Do 5 minutes of whatever you want to do to “get the water boiling”, then complete 3 rounds of:

5 Inchworms w/o Pushup

3 Broad Jumps

15 Hello Dollys

Weightlifting

Single Arm Hang Power Clean (EMOM x 16)

This can be done with a kettlebell or dumbbell. Start at the hang position, explode up, shrug, and pull your weight into the catch position.
Complete EMOM x 16 of the following:

A: 10 Right Arm DB Hang Power Clean + Elbow Plank to :50

B: 10 Left Arm DB Hang Power Cleans + High Plank

C: 5 Inchworms w/ 2 Pushups Per Inchworm

D: Rest

Skill WOD

Hollow Rock (Complete 5 Sets of a Max Length Hollow Rock)

https://www.youtube.com/watch?v=p7j02V1fIzU
It’s really important to try to understand the concept of the Hollow Rock – you aren’t necessarily trying to lift your legs and your upper body as much as you’re trying to IMPRINT your lower back into the ground by engaging your trunk. Once you do that and the natural arch in the lower back disappears, it’ll feel much easier to get into the correct position. Feel free to send a video of you doing it it get feedback!

If you try the hollow ROCK and you can’t rock, then just work on holding a hollow position.

Daily WOD

Metcon (Time)

Complete 10 Rounds for Time of:

10 Single Arm DB Power Cleans (alternate arms, 10 total)

7 Plate Situps

5 Broad Jumps 6/4’*

*Don’t do your broad jumps in socks on your kitchen floor 🙂