Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
Workout of the Day (WOD)
“Tabata That!”
Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders
At Home
Tabata Single Leg Alt Lateral Hop (4/3ft) (R+L=1)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise and total for final score.
Ex: 5, 14, 8, 10, 24 = 61 Rx.
And coming tomorrow…
“Miami Rain”
Level 2 (Rx)
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups
Level 1
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press (35/20’s)
20 Pull Ups
At Home
AMRAP 16M
40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35’s) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Burpee Broad Jump
20 Devil’s Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Burpee Airplane
Post reps completed for AMRAP. Ex: 243 Rx
