CrossFit Now – CrossFit
“Sleepy Hollow” ROW HR SP HRPU (AMRAP – Reps)
“Sleepy Hollow”
8 Rounds:
:20 Seconds Cal Row/Bike or Ski
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Strict Barbell Press
:10 Seconds Rest
:20 Seconds Hand Release Push ups
:10 Seconds Rest
*Hollow Rock is not the hold, but actual rocking. 1 forward and back rock is considered 1 rep
Row (Bike, Ski), Hollow Rock, Strict press and HRPU = 1 round
Score is LOWEST round
RX-55/45#
RX -45/35#
50-59 -35/15#, Push up on knees
60+ -35/15#, Push up on knees
Basics-11#, Push Up on knees
DESCRIPTION
Todays workout focuses on the midline and upper body pressing
We’ll work through these 8 rounds ‘tabata style’ [:20 On + :10 Off]
Keep a running count of your reps over the 4 movements each round
Your final score is the lowest number of reps over the 8 rounds
CALORIE ROW
Accumulate as many Calories on the rower during each 20 second window
HOLLOW ROCKS
For this movement, count 1 rep with each rock “back and forth”
If this is too challenging, bring your knees into your chest and/or hands down by your side
Click Here to see a demo of the hollow rock
BARBELL STRICT PRESS
Choose a moderate weight that allows you to move for as much of the 20 second window as possible
This should be a load that enables you to complete between 8-12 reps
You’ll use the same weight for all 8 rounds
HAND RELEASE PUSH-UPS
The hand release push up requires you to remove both hands from the ground briefly at the bottom of the push up