Hollow rocks are a terrific core exercise that also teaches mid-line stabilization. Mid-line stabilization is what we need when we deadlift, squat, swing a kettlebell, do pull-ups, push-ups and so many other movements. Once you learn how to stabilize and connect to your core, you learn how to tap into your power. We'll practice hollow rocks into today's gymnastics progressions. Good luck!
Gymnastics Pulling Progression
Festivus Games WOD 2 - Change the Station This One Sucks
2 rounds, 1 min per station, of:
Kettlebell Goblet Squat, 53/35 lbs
Kettlebell Swing (American), 53/35 lbs
Box Jump Over, 24/20 in
Rest 1 min
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. This workout develops our stamina, agility, coordination, power and speed.
Festivus Games Workout Standards:
Athletes begin the first burpee by standing upright, knees and hips fully extended. For each repetition the Athlete bends the knees and places the palms flat on the floor. Athletes must get the entire front of their body flat to the floor including the chest and hips. Athletes then perform a pushup and return feet toward the hands. With hands off the floor the Athlete will stand up, extend the knees and hips, and jump, while clapping their hands above the head.
The starting position is standing, fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, the Athlete lowers the hip crease to below the knee and stands back up to the fully-upright position for each rep.
American KB Swing
The KB starts on the ground, handle up. Using both hands the Athlete grabs the handle of the KB and stands upright with the hips extended. Then the Athlete begins the lowering arc of the movement. The KB must pass behind the legs at the bottom. Then the Athlete begins the rising arc without performing an elevator movement. The American KB swing finishes when the arms are fully locked out with the ears in front of the arms and the KB directly above the head, hips extended, with the base of the KB facing the ceiling and the handle facing the top of the Athlete's head.
Athletes start by standing with two feet on the floor. Intermediate Athletes must jump on top of the box with both feet landing on top of the box at the same time. Novice/Masters Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box.
Record your WOD on Beyond the Whiteboard.
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