CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
INTERMITTENT FASTING OR MINI-MEALS: WHAT’S RIGHT FOR YOU?
Workout of the Day
1X5@ 60% 1RM
1X5@ 70% 1RM
1X AMRAP @ 80% 1RM
NOTE: Use 90% of your 1-rep max as your 1-rep max when figuring your percentages.
10 minute AMRAP:
30 double unders
10 DB power snatch 40/30#, (5 left, 5 right)
Post your scores to the Whiteboard.
George, the ab wheel article suggests warming up with RKC planks.. What are they?
I am so glad you asked. I will show you when I see you, but for now check this out: https://www.youtube.com/watch?v=6TKktamzq4o
RKC stands for Russian Kettlebell Challenge, it’s one of the main kettlebell training organizations. It’s founder, Pavel Tsatsouline has since left the RKC and founded StrongFirst. So, the plank you asked about also goes by “Hardstyle” or “StrongFirst” Plank. Regardless of the name it’s a plank where you not only assume the plank position, but you use whole-body tension for the duration of holding the plank. You squeeze your hands into tight fists, keep your entire spine in perfect alignment, put a slight tilt in your pelvis, squeeze the glutes, squeeze the quads, keep your abdomen tight, and “pull” your elbows toward your toes and your toes toward your elbows.