Tag Archives: Hollow Rocks

Front Squats then HSPUs, SDHP and Pullups followed by Core Work

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Every 3 minutes for 12 minutes do

  • 6-8 Front Squats @ 60kg

Then do AMRAP in 5 minutes:

  • 5 x Handstand Pushups
  • 5 x Sumo Deadlift Highpull @ 43kg
  • 5 x Pullups

Then every 30 seconds for 8 minutes do alternating:

  • First 30 seconds – 5 x V-Ups
  • Second 30 seconds – 5 x Hollow Rock

Results:  4 rounds plus 5 x HSPU and 5 x SDHP.

Core Work then Cleans, S2OH, Front Squats and Burpees

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Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.

Pullups and Bench then a Core Building GWOD

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EMOM for 10 Minutes

  • Odd Minute:  5 x Weighted Pullup
  • Even Minute:  5 x Body Weight Bench Press

Then a gymnastics WOD for quality:

  • 50 Hollow Rocks
  • 1 Minute Handstand Hold
  • 50 Superman Rocks
  • 1 Minute L-Sit

Rest as necessary.

Results:  Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg.  For the L-Sit, broke it into 6 x 10sec/30sec rounds.  For the Handstand hold did 2 x 30 sec holds.