It is with a heavy heart that we have made the decision to close Solidarity CrossFit’s physical space for a minimum of one week from Monday, March 16th to Sunday, March 26th.
Our facilities are closed, but workouts will continue!
For a full breakdown of our operations during the COVID-19 outbreak, please read this blog post.
At Home
5 Rounds
- 10 Sit Ups
- Rest :20
- :20 Hollow Hold
- Rest :20
- 10 Side Plank Raise (left)
- Rest :20
- 10 Side Plank Raise (right)
- Rest :20
Notes
Today’s workout is a midline test.
For the sit ups, if you think you will get too sore from 50 total sit ups, lower the number of reps done each round.
For the hollow hold, ensure your lower back stays in contact with the ground. Tuck one or both legs in if your back starts to come up.
Keep your body in a straight line on the side planks. Keep your belly, butt, and quads tight.
At Home part 2
Complete as many rounds as possible in 10:00:
- 40 Double Unders or Single Unders or Lateral Pogo Jumps
- 12 Alternating Dumbbell Snatch or 5 Inchworm
Notes
Today’s conditioning is a 10 minute time priority workout. There are options for those who have equipment and options for those without equipment.
If you do have access to a jump rope you will perform double unders or single unders. Try and go unbroken, or adjust the number to a one where you can perform each set unbroken. If you do not have a jump rope at home, perform lateral pogo jumps. Try and keep these continuous and don’t pause between reps.
If you have a dumbbell, choose a weight that you can complete 12 in a row for a 6+ rounds. If you do not have a dumbbell, perform inchworms. Walk your hands out into a good plank position and then stand up completely between reps. Try not to rush these. Reach a good plank and stand all the way up between reps.