Tabata Front Squat (95/65)
To review, Tabata is 20 seconds of work, followed by 10 seconds of rest. This cycle is repeated 8 times. Your goal is consistent intensity. Your score will be the lowest round total of any round. So, if you got 8 your first round, 6 in round two, then 10 for each remaining round, your score is 6. BUT,….Do.Not.Sandbag! Don’t give about 70% on round one, set an okay number (okay is relative, okay for you, maybe not for someone else), and then cruise through the rest of the rounds. Push yourself each and every round! Is there a chance you might end up with one round that is low? Sure, but isn’t there an even GREATER chance that you could push yourself to a new level and get more front squats than EVER before? Dare to be great.
Therefore, enter lowest round to www.logwod.com but put your lowest AND HIGHEST round to comments. Hell, put EVERY round you did to comments. Also, put how you thought the workout went, how you felt, what curse words were going through your head as you were trucking through these front squats. And be proud of WHATEVER number you put up!
100 burpees for time (10 minute time limit)
We saw this vid at the start of the CrossFit Games Open (so don’t worry, you don’t have to jump to a 6″ target above your reach, just jump and clap), but I think the lessons Carl Paoli goes over are esential for today’s WOD.
Courtesy of Gymnastics WOD
I suggest coming in BEFORE class starts (you late showers know who you are!) and do the mobility piece Carl talks about. Then, go through the motions for the burpee. Main thing to remember is hips high when you bring your feet back in, and do NOT drive with the knees. Drive UP with the hips! As he says, it’s like a toe to bar on the ground. Will you see these in the warmup/setup for the WOD? Maybe. But we could always use more practice!
Also, don’t forget the current AM on-ramp class will be testing out at 0700. If you are coming to the 0600 class, hang out and cheer them on! IF you come to the noon class, still come in at 0700 and cheer on your future Open Class brothers and sisters!