CrossFIt Open workout 20.5

Train like a Champion – CrossFit Abs Workouts from Tia-Clair Toomey to Bulletproof your Core

Upgrade your performances and strength.

These Abs Workouts from Tia will help to strengthen your entire core, protect your spine and significantly improve your ability to stabilise and perform important movements within CrossFit. As a commonwealth gold medalist and 3 x times CrossFit Games Champion, Tia (alongside her husband and coach Shane) is a great person to learn from. Try adding these workouts into your training.

Firstly, check out Tia and Shane describing each other’s perfect day.

 

ABS WORKOUTS FROM TIA – CORE STRENGTHENER

“Check it out, This core workout will definitely tighten up those tummies!!! You can turn it into a partner workout and go round for round, so tag your friends and see who will do it with you.”

  • 4 Rounds
  • 30 sec Hollow Rock Hold
  • 5 V-Ups
  • 10 Hollow Rocks

*Rest 1min between each round or partner up and do Round for Round.

Tia-Clair Toomey has tremendous discipline and willpower when it comes to her training and personality. Watch the video below to see her and Shane describe each others best and worst personality traits.

CORE WOD

Every 90 sec, 4 rounds:

  • 6 Around the world with plate above head (15kg, 3ea)
  • 20 Russian Twists and then hold the Hollow Rock position for 20-30sec
  • *Goal is to maximise the amount of time spent in the hollow rock position

3 ROUND TABATA WORKOUT

You can do it anywhere with no equipment needed just a timer from your phone.

3 Rounds: (TABATA STYLE; 20secs on: 10secs off)

  • 8 Fast V-Ups
  • 15 Tuck Crunches
  • 30 sec Hollow Rocks
  • 30 sec Superman
  • Then Rest 1 min into Max Bridge Hold.
  • *be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.

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