Resources

Tabata

August 5, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Metcon (No Measure)

Tabata:

Box Jumps 24″/20″

L-Sit

Jumping Lunges

Handstand Hold

Single Arm Kettlebell Swings (53/35)
With it being active recovery, let’s keep the intensity low and the quality high

Let’s work to keep a steady heart rate throughout the entire workout

A tabata is 4 minutes – 20 seconds of work, 10 seconds of rest for a total of 8 working rounds

You’ll complete all 8 rounds at one movement before moving on to the next

L-Sit holds can be done on rings or parallette bars

For the single arm kettlebell swings alternate hands each :20 second work period

These are Russian style swings coming up to about eye level

There is no score for this recover piece

Stretch





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