CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5 )

Metcon

Benchmark Tabata Interval (5 Rounds for reps)

Tabata Interval

8 rounds x 20 sec on / 10 sec rest

Row (max cals)

Air squats

Pull-ups

Push-ups

Sit-ups

Rest 1 minute between each interval
For Tabata intervals it is important to move at speed for the entirety of the 20 sec work period. It is meant to be all out efforts, and be extremely difficult…

The 20 seconds on / 10 seconds off interval repeated 8 times is the interval first

researched by Dr. Izumi Tabata. The CrossFit crew was early pioneers of this interval

and was first to apply it to the squat. Today we are going to use this interval with five

separate exercises. We will row, squat, pull-up, push-up, and sit-up. This represents

the range of functional movements (met. con, hip extension, pulling, pushing, and trunk/hip flexion).

First review the Tabata interval:

http://www.cbass.com/searchof.htm

Push-ups – Accessory

Push-ups – Accessory (Checkmark)

1 round:

50 scap push-ups

50 banded tricep push-downs (per arm)