A few common substitutions are described below. Keep going until you've built up and completed the full countdown from 12 alternating side lunges down to that plank hold. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. The CrossFit affiliate community has come up with a tremendous number of creative substitutions to accommodate just about any athlete, and online searches will reveal hosts of modifications for any movement. Follow that with 4 rolling side-arm planks, 3 push-ups, 2 burpees, and one 20 second-plank hold. Next, 3 burpees, 2 superman extensions, and a 20-second plank hold. Then move on to 2 superman extensions, followed by a plank hold for 20 seconds. Galassi notes that while being able to power-clean your body weight might indicate some of the physical attributes needed for a back tuck, a clean provides little of the air sense needed to perform the gymnastics skill. The workout premise is just like the song. Gymnast and CrossFit coach Laurie Galassi of CrossFit Santa Cruz breaks down a movement that causes a lot of jitters and requires a safety-first approach: the back tuck. Turn on some tunes and set a timer for yourself and you might even have fun with this "12 Days of Christmas" workout. Add to that the frantic schedule of heading from one social obligation to another and often less than ideal weather conditions, and it's easy to feel discouraged when you get back into your fitness routine after the holidays.īut what if there was a workout you could easily slip into your busy eating-and-visiting schedule that doesn't require any equipment? Besides, this way you can get a headstart on your New Year's resolutions instead of deciding it's already too late to fulfill them on January 10th. It's easy to get carried away during the holidays. V-ups: Perform V-ups by lying on your back and lifting your arms and legs above your body, keeping them extended through the full range of motion. Tuck ups or V-ups Pistols L+R1 sub a progression or touchdown squats Rest 2:00 5:00 AMRAP 1-2-3-4-5. Turkey with extra gravy, buttery smooth mashed potatoes, a glass of eggnog or two, and an endless assortment of Christmas cookies. 'DEL 2 AMRAP 15 MIN 8 DB squats 8 burpees 8 DB push press 8 tuck ups crossfit crossfitgirl crossfitter crossfitamrap amrap.
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