Skill
5 Rounds of
30 seconds V-ups
60 seconds rest
This skill work is several difficult rounds of a classic core building exercise. You will have five opportunities to complete as many V-ups as possible in thirty seconds with a minute of rest between rounds. Do your best to reach as high as possible towards your toes while still maintaining a hollow position at the start of each rep. If you are doing a v-up correctly your shoulders and feet should not come in to contact with the ground at the bottom of the rep and your low back should be in contact with the ground at all times.
WOD
for time
5 Rounds with one minute on each station
Row for calories
Alternating jumping lunge steps
Kettlebell snatch 24/16 kg
Rest
Workout notes
This workout will be scored how you score the classic CrossFit workout “Fight Gone Bad”. Complete as many reps as possible during each minute of work and count up your total number of reps completed to figure out your total score. The jumping lunge and kettlebell snatch are movements we don’t see often. The lunges should be performed with bodyweight only. Each rep starts with a standard walking lunge step and finishes by jumping off of the floor from the bottom of the lunge step to land in the next rep. The movement is meant to be explosive so if you seed to scale to avoid jumping, standard lunge steps would the best option. The “Rx” kettlebell snatch weight is a little lighter than what we see for kettlebell swings and that is for a reason! The movement can be very difficult so take some time to choose an appropriate weight and practice the skill. Ideally you initiate the movement like you would a kettlebell swing but rotate the bell around your wrist and punch up to finish at the top of the rep. If you do this right the kettlebell should rotate softly onto your wrist when you finish overhead.
Leave a Reply