Core path

Overview

Goal 

To improve core strength and endurance

Test

No test

Each session has an explanation video, ensure you watch it to pick up important instructions, cues and scales.

Block 1 discussion 

Taken from 'Across the box' podcast - episode 1.

Session 1

 

A.

EMOM x 6:00

Plank hold – pick a duration that you can sustain every minute for 6 minutes

Session 2

 

A.

Every 2:00 x 4 rounds

15 V-ups

:15 Hollow hold

Notes: Scale V-ups down to jack knives and hollow hold to an appropriate setting

Session 3

 

A.

EMOM x 9:00

  1. 30 Russian twist

  2. :30 Side plank left

  3. :30 Side plank right

Notes: Scale russian twist to feet on floor and side planks to on knees or reduce dur

Session 4

 

A.

EMOM x 5:00

Hollow hold – pick a duration

Notes: Same format as Session 1 

B. Single leg glute bridge hold

4 Sets

:15 Left

:15 Rest

:15 Right

:15 Rest

Session 5

 

A.

3 Sets

AMRAP for :30

:30 Jack knive

:30 Heel touch sit ups

:30 Hollow

:30 Russian twist

Session 6

 

A.

4 Sets

20 Lateral leg raises

15 Side plank pulses/side

10 feet elevated glute bridge

Session 7

 

A.

2 x 10 Deadbugs

B. EMOM x 5

Plank hold - increase duration from Session 1

Session 8

 

A.

Every 3:00 x 4

12 Jack knives

:40 Plank

15 Sit ups

Session 9

 

A.

EMOM x 5

Hollow hold – Increase duration from Session 4

B.

EMOM x 6

1)10 Side plank pulses + hold the remainder of :30/left

2)10 Side plank pulses + hold the remainder of :30/right

Session 10

 

A.

Every 2:00 x 5

12 alt v-up + :24 Hollow hold

Session 11

 

A.

3 Rounds

:20 Flutter kick

:10 Rest

:20 Weighted crunches

:10 Rest

:20 Ab cycle

:10 Rest

:10 Single arm plank/side

1:00-2:00 Rest

Session 12

 

A.

Accumulate 5:00 of Plank

Every break 20 glute bridge

CrossFit Panic

 

Unit 24-26 Pate Road, Melton Mowbray, Leicestershire, LE13 0RG

Contact

info@crossfitpanic.com

 

07944214971

Social Media

  • White Facebook Icon
  • Instagram - White Circle
  • YouTube - White Circle