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.



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.


“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.


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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