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Happy Planksgiving with RARE Crossfit..Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Are you ready for PLANKSGIVING?

For the month of November, RARE CrossFit is ready to plank our way to giving you a STRONG and sexy midline!

Sometimes the simplest of movements result in the greatest gains to your fitness, and this is certainly the case with planks.
Not only is it one of the BEST exercises for core conditioning..
It also works your glutes, hamstrings, arms, supports proper posture AND improves balance.

Here's how Plank It Out works:
Week 1
Starting TODAY (day 1), you will test your MAX EFFORT plank. That is how long can you hold a plank with a neutral spine.
For the rest of the week (days 2 - 7), you'll hold it EQUALLY as long as day 1.

Keep Reading

1 November

Warm Up

Shoulder Mobility Rig

2 minutes double under work

Clean pulls with Bar 45/35 (HPC/HPCK/GHPC)

5 Press, 5 push press, 5 push jerks

 

A) Power Clean

70% 5x5

B) Push Jerk

70% 5x5

C) Push Press

70% 5x5

*20 mins to complete A-C strength work

 

D) For Time

15-10-5

KB Swings (American) (70/53) (53/35)

T2B

800m Sandbag run

5-10-15

KB Swings (American) same weight as above

T2B

 

Midline

100 Flutterkicks

 

 

RARE Barbell

Hang Squat Clean

60 % of 1rm squat clean x2

65% x 2, 70% x 2, 75% x 2

 

Jerk From The Rack

60 x2, 65x2, 70x2, 75x2, 80 1 x 2

 

Front Squat

4x8

Start at 75% then drop 20lbs for the remaining sets

-First set of 8 will be 75% then you drop 20lbs once and you will do the remaining 3 sets at that weight. 



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