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TRANSFORMATION – Alec Smith before CrossFit (and 10 of his Core and Abs Workouts and Exercises)

TABATA PLANK TWISTS

Today’s programming starts with Tabatta Plank Twists. When doing these, really focus on twisting your hips to the center of the mat where your bellybutton would be. You’ll start to feel those obliques firing!

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

CANDLESTICK CASH OUT

Could anyone do today’s cash-out without any breaks?

Candlesticks are one of the basic skills we did in gymnastics. They’re good for spacial awareness while rolling and inverted + stabilization in the legs and knees. Today’s cash out was 50 of these! Give them a shot & tag us!

Legs straight, together, toes pointed on the candlestick.
Tuck the knees into the chest and use the momentum to help with the stand-up.
Scale for this movement would be standing up with both feet + 1 jump squat.

Have fun with it! ??‍♂️

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

7 MINUTE EMOM

Quick core burner this week that can be done anywhere by anyone!

7 Minute EMOM
30 Russian Twists (5lb plate)
Max Toe Touches w the remaining time
*Score is total # of toe touches*

If you don’t have a plate, do these weightless today. Keep those legs straight up and down on the toe touches to get full range of motion. Score to beat, 168 reps. Good luck, have fun! ?

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

6 MINUTE AMRAP

Accessory with a view☀️ Oldie but goodie from our last trip down under.
What would your score be?

AMRAP 6
10 hollow rocks
10 Vups
20 Russian Twist

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

TRANSFORMATION – Lauren Fisher before CrossFit (and 10 of her workouts)

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