Tabata protocol for the following exercieses. For those of you that dont know, a tabata protocol is that you will do 20 seconds of work, followed by 10 seconds of rest for 8 rounds of a given exercise. Take exactly 1 minute rest between each exericse, and then tabata it up again. Here are the exercises. Score it by the total number of reps (and cals) that you do for the entire thing. Post number of points (each rep and/or cal is one point) to comments.
Warmup:
4 sets of the following:
10 air squats
10 GHD situps
Sampson stretch (15 sec)
Workout:
135# Deadlift
Row
70# Kb swings
pushups
pullups
You will complete each exercise before moving onto the next one. So you will tabata DL for 8 rounds, take a minute break, then tabata the row...etc till you get done. Keep track of all reps for points, and then post your total number of points to comments. Have a great day.
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5 comments:
Warm up as Rx'd good little warm up.
Workout as Rx'd
DL 12/13/11/11/9/7/9/10
Rows 8/7/8/9/7/6/7/8
KB 11/11/10/7/7/8/6/7
Push U 19/20/18/17/17/20/16/17
Pull U 13/11/11/10/10/10/11/12
Pretty good smoke check all together it is 27 min of hell.
I like it
Forgot my total of 441
Warm up's all good, no complaints.
DL 12/13/12/11/12/10/11/10
Rows 08/08/07/09/10/06/06/06
KBS 16KG 09/07/06/09/07/07/07/07
Push U 30/30/29/30/27/22/27/20
Pull U 12/08/07/04/05/07/06/03
Total of 477
First time doing Cross Fit, will fell it in the AM I am sure.
Warmup as Rx'd. Workout as Rx'd.
DL 14/12/10/10/8/8/8/8
Row 7/8/7/7/6/7/7/7
KBS 11/10/9/8/6/6/5/6
Psh 20/15/12/10/8/8/7/8
Pull 13/10/10/7/7/8/6/5
The last three days have officially put me in the hurt locker. On a side note, the PFT this morning was a nice warm up for this afternoon.
Total was 349 by the way.
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