The Cell

Strength

Deadlift

1 x 3 reps

Work up to your 3 rep max

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WOD

“Tabata Intervals”

Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements.

10kg Wall Ball

Burpee

24kg Kettlebell American Swing

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Strength

Deadlift

3-3-3 reps

Ascending sets

then

1 x 15 reps

@ approx 75% 5RM

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WOD

Tabata Sledgehammer Smash

Rest 1 min

Tabata Burpee

Rest 1 min

Tabata Sledgehammer Smash

Change hands after each Tabata Sledge interval.

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Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 102 cadence

1 x 6 mins (or 1 km) @ 92-94 cadence

WOD

21-15-9 rep rounds for time of:

Bodyweight Back Squat

Ring Dips

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Tabata Treadmill Run (wmv) (mov)

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Here is a great read about Tabata Something Else from CrossFit Clarksville

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”

Post Tabata score for each exercise to comments and total for final score.

E.G., 10, 22, 9, 15, 15 = 71

Good luck to Carl, our mate from CrossFit Endurance, who tackles the Javelina Jundred 100 mile race today in Arizona. Get some brother!

Strength

Press

5-5-5 reps

Load Prescription

3rd Set – Aim for a 5RM PB

Then

10-7-4 reps

Use a load that is 75% or your 5RM

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WOD

TABATA FUN

Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements:

10kg Wall Ball

Burpee

24kg Kettlebell American Swing

Double Unders

Record your lowest rep count for each movement for each of the 8 rounds. Add the 4 together, this is your score.

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Skill Work

Burgener Warm Up

WOD

1) Sit Up, 50 reps

Tabata “Bottom to Bottom” Squats

Knees to Elbows, 50 reps

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

2) Tabata Burpees

20 secs of work:10 secs of rest repeated 8 times

Score is the lowest number of reps performed in the Tabata Squats multiplied by the lowest number of reps performed in the Tabata Burpees

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Part 17 of “Getting CrossFit – Getting Closer”

Learn/Practice

Muscle Up Progressions

WOD

“Tabata Old School”

20 seconds of work followed by 10 seconds of rest repeated 8 times each for the following 4 movements:

10lb Sledgehammer Swings

25kg Sand Bag Shouldering

Squat Jump

Rowing

Rest 2 minutes between movements

Score is the lowest rep count of each of the 4 movements for the 8 rounds

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Compare to 280209

“Tabata WTF….”
24kg Kettlebell Swings
35kg Push Press
24 Inch Box Jumps
Burpees
Rowing

Perform 20 seconds of work followed by 10 seconds of rest.
Repeat 8 times for each movement before moving onto the next movement.
Rest 2 minutes between movements.
Your score is the total of the lowest rep count for each of the 5 movements.

Trudy - The Pocket Rocket!

Strength
Press
3-3-3-3-3 reps
Then
Press
15-12-9 reps

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WOD
“Tabata Old School”
20 seconds of work followed by 10 seconds of rest repeated 8 times each for the following 4 movements:
Sledgehammer Swings
Sand Bag Shouldering
Squat Jump
Rowing
Rest 2 minutes between movements
Score is the lowest rep count of each of the 4 movements for the 8 rounds

Post score to comments