Who loved the quad smash we did for a finisher? It so good good for you I promise.

Good sessions today team. I thought everybody did really well with the SDHP we did. I know its a bit of a different one and we don’t do it much but you all adopted well to it. That is why its so important that we keep focusing on the Olympic lifts because basically if you can Snatch and Clean and Jerk there is nothing in CrossFit you wont be able to do.

Tomorrows session we are not going to do any Connectivity before the workout. We are going to hit a good warmup with some mobility and then hit the workout with all we got. It is a long one and will require all the energy you have. Please watch the video for the workout demo. Will give you a bit of understanding how the scoring works ect.

Have a good rest and see you guys tomorrow.

Wednesday 101214

Metcon

“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

* 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 as Reps and total those for final score as Total Reps.

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

5 rounds for reps

 

Demo video of Tabata This!

Coach D