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Day 21 PLANK-A-THON – 4:20 Plank (2×2:10 R: 0:30s)

20
Mar

Day 21 PLANK-A-THON – 4:20 Plank (2×2:10 R: 0:30s)

CFT – CFT Outside The Box

11 Days left of our Plank-A-Thon! Seeing the results of everyone thus far is incredible. We’re all going to be coming back with some strong midlines.

Warm-up

3 Rounds For Quality:

8 Squat Thoracic Rotations/Side

8 Lateral Step Ups/

-3s Descent showing control through each rep. Once your foot touches the ground, stand up with the leg that’s on the bench. Find an object that is close the knee height.

8 Single-Leg Deadlifts/Leg

-Perform weightless or with a similar weighted object used in Thursdays workout. Show control and stability. Take your time.

Metcon

Metcon (2 Rounds for time)

A.

For Time:

800m Run

50 Burpees

800m Run

50 Leg Raise

Or

Modified Version

4:00 Run/Walk

50 Burpees

4:00 Run/Walk

50 Leg Raise

Rest 3:00

Then…

B.

For Time:

21-18-15-12-9-6-3 Reps Of:

Zombie Sit-Ups

Lateral Jumps
Perform this workout once through.

Note your time for A and B.

If you forget your time, input a 0 score.

Following Thursday’s workout, we gave the option as a set distance or set time to run for. Choose the best version that’s going to allow you to work relative to your level of fitness/intensity.

A broom handle will do well as an object to jump over when doing the lateral jumps. Place it on a stable surface with something holding it down in order to jump over.