Workout of the Day: Saturday, 9.14.13

HEEEEEEEEY, EVERYONE.  The Liberty Box League Teams from CFCC are set to kick off their first match at 12pm against our friends across the river at CrossFit 1Force.  It’s a multi-week competition that is hosted at a different box each week between 12 boxes with12 athletes per box.  Come watch! They’ll be going til about 3pm.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes.  Partner Assisted Lat Stretch, 1 minute on each side. Then, complete one round of 30 feet of each: Walking Samson Lunge, Walking Spiderman Step, Toy Soldiers, Walking Single Leg Deadlift, Crab Walk, Duck Walk.

CONDITIONING:

“Tabata This” is the name of a classic Crossfit workout-of-the-day (WOD).

The 4 Tabata exercises and sequence of this workout is as follows:

  • 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

So to be clear:

You do 8 sets of 20 seconds on/10 seconds rest for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.

The whole workout should take 24 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).

Now for clarification on the scoring:

The Tabata score is the least number of reps performed in any of the eight intervals. For rowing, the unit that is measured is “calories”. So for example – let’s say in your 8 rounds of pull ups, the lowest number was on your last round where you did 8, then your score for pull ups is 8.

POSTURAL RESTORATION:

Spend some time with just one new stretch from one of the #MobilityWOD posters.

There is a Competitor’s Session tomorrow from 10-12pm being led by Danny and Paul. The session will begin with an hour of Gymnastics Goat Work. The remaining half hour (we’ll end a bit early for Liberty Box League) will be spent on conditioning work.

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