160228 Sunday – “Tabata Sled Pushes – Part Deux”

If you missed out on our Saturday Main Event for 16.1 you will have to video submit your score at games.crossfit.com.

Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: After a good dynamic warm up, spend 8 min working up to a max height box jump from standing and/or sitting.

Strength: 7×1 Push Press – 4 of 14 (7 sets of 1 rep, same weight across, approximately 70-75% of max). Instructional Video Here.

Super Set: 7×3 dumbbell lunge or split squat (7 sets of 3 reps, same weight across).Instructional video here. And more here.

Metabolic Conditioning: “Tabata Sled Pushes – Part Deux”

TABATA – 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total)

Record total repetitions of 20’ low, 20’ high sled push, operating in the Tabata framework.  Each direction equals one “rep” (one round trip is two reps).

Performance: +140lbs

Athletic*: +90lbs

Health: +50lbs

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 16-36 Rounds.

Log your results online by clicking here.

Compare to: December 12, 2015

Coaching Tips: Be conservative in the beginning rounds.  You will also want give the sled a good ‘shove’ with the arms at the call of “Rest”.

Optional ‘Cash Out’: 16 hip extensions, kb suitcase lunge 16 steps, 16 kb swings, 3 rounds

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