28-29SEPT16: CF Open WOD 12.1

A basic plank hold is one of the most effective exercises you can do to strengthen your core / abdominal region and increase your mid-line stability. It’s also an exercise you can perform anywhere – outside on the grass, in your family room watching TV,  or even here in the box if you find the time and want to sneak some extra work in. Later this semester, we’ll learn about more challenging planks and incorporate some partner plank games as we continue to strengthen our core.

Plank

For today’s block session, we will first learn the proper technique for the basic plank hold (see video below). Then, we’ll set up the timer to determine how long each athlete can hold a perfect plank for (aka max effort plank hold) and continue to take this measurement throughout the semester.

After we test our first max plank hold, our workout today happens to be the first CrossFit Games Open WOD from the 2012 CrossFit Games. The WOD’s name is ‘12.1’ (The 12 represents 2012; the 1 represents the 1st out of 5 Open workouts), and while it is only one movement that appears to be done at an AMRAP time that doesn’t appear to be too long, this workout is shockingly difficult and it should be treated as a ‘marathon’ and not as a ‘sprint!’   While there will be no scales offered for this workout, the good news is that the workout is an AMRAP — YOU set the pace and how hard YOU want to push yourself!!! We’ll be using the CrossFit Open format we’ve used before, in terms of having each athlete partner up so that one 1 athlete will be working out while another will be their judge/coach (and then we switch all at once).

SKILL/FITNESS ASSESSMENT:
Max Plank Hold #1

WOD:
“CF Open WOD 12.1”
AMRAP 7: Burpees

GAME: 
CrossFit Dodgeball

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