Monday 21/7/2014
July 20th, 2014
WOD – CrossFit Brisbane + TRAVEL WOD
[A] 21-15-9 reps for time of:
Handstand push-ups
Pull-ups
[B] Bottom to Bottom Tabata Squats
8 x 20sec work, 10 sec rest
Score = lowest rep count
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!
SKILL: 2min max effort double unders
FUNDAMENTALS:
[A] 21-15-9 reps for time of:
Dumbbell strict press
Ring Row
[B] Tabata Air Squats
8 x 20sec work, 10 sec rest
Score = lowest rep count
[C] Double unders practice
COMPETITION TRAINING (Optional):
[COMP A] Deadlift
2-2-2-2-2
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