tabata

Wednesday, October 10

CrossFit Strength A. E4minx5 sets (20 min) Dumbbell/KB Shoulder press x 8-10 reps each arm Half kneeling Get-up x 4-6 reps each arm B. Tabata plank hold :20onx:10offx8 Longevity A. E4minx5 sets (20 min) Dumbbell/KB Shoulder press x 8-10 reps each arm Half kneeling Get-up x 4-6 reps each arm B. Tabata russian twists :20onx:10offx8

Wednesday, October 10 Read More »

Friday 7/20

CrossFit: For max reps at each station: 20x10x8 (20min) Tabata dumbbell shoulder press Tabata weighted jumping lunges Tabata ring dips Tabata weighted walking lunges Tabata dumbbell push presses * The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. Quickfit: 4 rounds

Friday 7/20 Read More »

Thursday 6/28

CrossFit: gymnastics/skill/asymmetry Skill: strict pull-up/ kipping pull-up skill development 1. scap pulls x5 2. strict pull-ups x 5- increasing height of pull on each rep 3. beat swing- hollow/ arch x 10 4. kip + chin over bar hold + push away x5 5. linking reps x 3-5 WOD: alternating tabata 20x10x8 (8 min) odd:

Thursday 6/28 Read More »

Monday 6/4

Michelle working on her Kipping Pull-up standards for today’s reverse Tabata. CrossFit: gymnastics/skill/asymmetry Skill: Pull-up/ CTB/ Bar Muscle Up A. Hollow Arch Swing: Beat Swing B. Kipping Pull-up with Blocking Movement C. Kipping CTB with Blocking D. Kipping Bar Muscle Up WOD: for quality: Pull-up/CTB/Bar Muscle Up Reverse Tabata: 10 on x 20 off x 8

Monday 6/4 Read More »

Friday 6/1

CrossFit: Skill: Rope Climb Skill Work 1. Rope Lowers 2. Spanish Wrap 3. J-Hook WOD: Teams of 2, alternating rounds for QUALITY Tabata: 20 on x 10 off x 8 sets (8min) P1: Rope Climb, P2: Rest Alternating each round Longevity: Aerobic Recovery- Conversational Pace Moving; 18 min: Every 2 min switch stations x3: Row

Friday 6/1 Read More »

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