1/06/2010

''Tabata Thrash-Up I.'' (01.07.2010)

Warm-up Drills (01.07.2010)
50 x Single-unders (moderate pace)
15 x Overhead Squats (45lbs)
35 x Single-unders (as quick as possible)
15 x Sumo Deadlift High-Pulls
20x Double-unders

''Tabata Thrash-Up I.'' (01.07.2010)
Alternate between the following two movements for
16 intervals of
(:20 max reps x :10 rest)
Box Jumps (20'')
Double-Unders
Each rep is one point.

Post total points after all 16 intervals to comments.

Skill Development (01.07.2010)
Complete 30-20-10 reps each of
GHD Sit-ups
Stiff-Leg Deadlift (45lbs)

Rest as needed to complete each set unbroken.
GHD range of motion is determined by current experience level with the movement.

CrossFit Endurance WOD (01.07.2010)
''Rumination''

Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post distances and splits to comments.

9 comments:

Anonymous said...

314 SU's

peter

Nick said...

as Rx'd

239

CFE WOD: "1 Minute Ladder"
-1 Min. on
-50 Sec. off
-1 Min. on
-40 Sec. off
-1 Min. on
-30 Sec. off
-1 Min. on
-20 Sec. off
-1 Min. on
-10 Sec. off
the back up.

Distance: 1.37 miles

Anonymous said...

Tabata Thrash-Up - 70 as Rx'd

Samy it was so good to see you!

OD

Anonymous said...

Lynn
169

Anonymous said...

As Rx'd
167
Mark

Anonymous said...

192 rx'd

Indy


196 rx'd

Khan

Anonymous said...

367 single unders

Brian

Anonymous said...

Mike are you sure you added mine correctly :)

OD

Anonymous said...

264 rx'd