CrossFit Now – CrossFit
WOD
“Wallflower” DB SLDL WS HH (AMRAP – Rounds and Reps)
“Wallflower”
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
RX+-50/35#
RX -35/20#
50-59-20/15#
60+ -15/10#
Basics-Light weight, 8 AMRAP
DESCRIPTION
Finishing out the week with a workout focused on balance, strength, and muscular endurance for the midline and lower body
While the workout is an AMRAP, let’s move with quality prioritized over speed
Between each set of single leg deadlifts is a static hold
The 30 seconds in each hold should be accumulated time in the position, not 30 seconds passing on the clock
You can expect to complete 5-6 rounds over the 15 minutes
DOUBLE DUMBBELL SINGLE LEGGED DEADLIFT
Holding 2 dumbbells, you’ll reach your back leg behind you as you lower the weights to the ground
Only 1 head of each dumbbell has to make contact with the floor in the bottom
Choose a load that is challenging, but unbroken for these 8 reps each round
Stay at the same weight for all 15 minutes
WALL SIT
Sit against a wall with the thighs parallel to the ground and shins vertical
Hold this active position for an accumulate 30 seconds
If you come off the wall, this time stops until you re-assume the working position
Choose a time duration that you can complete ideally unbroken
HOLLOW HOLD
The big 3 things we’re looking for in the hollow hold are:
Tight legs 6 inches off the floor
Belly button pushed into the floor
Shoulder blades 6 inches off the floor
Choose a duration or variation that you can complete with 1 break max per round
If this movement is very tough, reduce time or consider the following hollow body variations:
Most Difficult Variation: Hands By Your Side With Legs Straight
Moderate Difficult Variation: Knees Tucked To Chest With Arms Overhead
Least Difficult Variation: Hands By Your Side With Knees Tucked to Chest