Hollow Rock Challenge Week 1

Jan 4th, 2016

Category: CrossFit

Hollow Rock Challenge Week 1

Matt-Hollow-Hold-300x195

Hollow Rock Challenge Starts Today!
Back by popular demand, the Hollow Rock Challenge is back in 2016! We will start with 10 hollow rocks today, and we will be adding 10 each week until we get to 100.  We prefer quality over quantity so we are offering a scaling option of 5 per week up to 50 this go around, but we expect to see the most solid hollow rocks around.

Hollow rocks are great for building mid-line stability, which will help you gain efficiency in weight-lifting and gymnastic movements. If you are not here today, make sure you get these done on your own at home. You can also add them in a few extra times throughout the week to increase proficiency and strength. Check out the instructional video from GymnasticsWOD on how to achieve a quality hollow body position here. Happy hollow rockin’!

Hollow Rock Challenge – Week 1
10 Hollow Rocks

Strength
EMOM10
1 Power Clean
1 Front Squat
1 Split Jerk

WOD
10-9-8-7-6-5-4-3-2-1
Squat Clean (135,95)
Double Unders x5 (50,45,40…)

Level 2- 115,75
Level 1- 95,45

DISCUSSION 19 Comments

  1. Chad Michael 01/06/2016 at 4:33 am

    Strength: 185×2, 205, 215, 220×2, 225×2, 230, 235
    WOD: 16:57 Rx

  2. Joel 01/05/2016 at 1:56 pm

    EMOM: 105-140
    WOD: 13:11 (95#, singles x10)

  3. Andrea Cooke 01/05/2016 at 3:00 am

    EMOM: 145-190#
    WOD: 8:11rx

  4. Ryan Gould 01/05/2016 at 2:47 am

    Complex: 155#
    WOD: 16:38 (115# + mix of dubs/singles)

  5. davechaput10 01/05/2016 at 2:23 am

    EMOM: 185-235
    WOD: 10:56 rx

  6. jason barrow 01/05/2016 at 2:06 am

    EMOM: 135-185#
    WOD: 17:48 Rx

  7. Trevor Crean 01/05/2016 at 1:26 am

    EMOM: 150#
    WOD: 15:17 Rx

  8. liz crean 01/04/2016 at 7:03 pm

    Emom #130
    Wod 16:05 rx

  9. Nick Alonso 01/04/2016 at 4:46 pm

    EMOM: 165#
    WOD: 18:13 Rx. Tough return from 2 weeks off.
    HRC: Done

  10. Molly 01/04/2016 at 3:32 pm

    EMOM: 65# to 110#
    WOD: 14:47 75# and 10-1 of dub attempts – need to figure those out still…
    HRC: only time I’ll crush it

  11. Jule 01/04/2016 at 2:05 pm

    EMOM: 135-185
    WOD: 15:28 L1

  12. lizowiz 01/04/2016 at 12:30 pm

    EMOM- 125-145
    Wod: 12:55 80#

  13. Kurt Brumme 01/04/2016 at 10:19 am

    EMOM – up to 195
    WOD – 15:24 L2
    HRC – done

  14. Alec 01/04/2016 at 9:43 am

    240lbs, 11:56- spicy!

    I’m going to start doing Retta’s idea of doing the hollow rocks for the week every day- 10 every day this week, 20 every day next week…

  15. Ben Brauer 01/04/2016 at 8:51 am

    Strength: 205#
    WOD: 11:49 Rx
    10 Hollow Rocks

  16. Mike Quigley 01/04/2016 at 8:19 am

    Hollow Rock Challenge – killed those 10.
    EMOM – 185# – 235#
    WOD – 16:18RX. two weeks of eating and drinking all caught up to me today.

  17. Brian M. Maser 01/04/2016 at 8:03 am

    EMOM: worked up to 220
    WOD: 11:42 Rx
    HRC: done

  18. Eddy 01/04/2016 at 7:45 am

    Emom: 185# across with a fail at 205 on last set
    WOD: 14:56 Rx
    HRC: done

  19. Jason 01/04/2016 at 7:27 am

    Strength: Hatch week 10
    WOD: 15:42 Rx
    HRC done