The CrossFit Journal is an excellent cost efficient method of staying on top of training and nutrition. The publication has numerous free downloadable videos and pdf files that everyone can access. For a very small, worthwhile, cost you can access the entire library. The articles are written by educated and knowledgeable individuals who are living and working in the training world. Here is a link to an excellent article on core training movements. http://www.crossfit.com/journal/library/09_03_3_Ab_Exercises.pdf
A. Hang Power Clean - Front Squat
1-1/1-1/1-1/1-1/1-1
B.Complete within the minute, start on the minute
10 Box Jumps 24"/20"
- Add 2 box jumps every minute until you can no longer complete within the minute
(min 1)10-(min 2)12-(min 3)14-(min 4)16-(min 5)18-(min 6)20.....
C. Plank Hold For Time or cummulative 3 min hollow rock
D. Complete within the minute, start on the minute
5 Chest to Deck Push Ups
- Add 2 push Ups every minute until you can no longer complete within the minute
(min 1)5-(min 2)7-(min 3)9-(min 4)12-(min 5)15-(min 6)17.....
1-1/1-1/1-1/1-1/1-1
B.Complete within the minute, start on the minute
10 Box Jumps 24"/20"
- Add 2 box jumps every minute until you can no longer complete within the minute
(min 1)10-(min 2)12-(min 3)14-(min 4)16-(min 5)18-(min 6)20.....
C. Plank Hold For Time or cummulative 3 min hollow rock
D. Complete within the minute, start on the minute
5 Chest to Deck Push Ups
- Add 2 push Ups every minute until you can no longer complete within the minute
(min 1)5-(min 2)7-(min 3)9-(min 4)12-(min 5)15-(min 6)17.....
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