Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Tabata for max reps at each station:
Chest to bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses(75,50)
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats(75,50)
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
*Score is total reps for each exercise.
Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.
Option 2:
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses(45,35)
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats(45,35)
Option 3:
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses(35,20)
Rest 1 minute
Tabata Glute bridges
Rest 1 minute
Tabata back squats(35<20)
Endurance & Stamina:
5 x 5 min / 3 min easy
Row five 5 minute pieces. Row for 3 minutes at light pressure between each piece.
CFS Brief:
CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday April 10th, 7:30pm to 9:00pm
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Hakuna Tabata: 224 Rx | Strict Press: 24 | Hip Extension: 80 | Jumping Back Squat: 24 | Chest to Bar: 15 | Ab Mats: 81
With a big class at 5:30, we started at different stations which meant kicking things off with the seated strict press. Don’t let the first set fool you – that felt great! Going from the hip extension to the jumping back squats was challenging. Pick a number of reps per round per exercise and try to hold it for the eight rounds.
293. Ring rows 64, Ab mats 80, strict press 41, started at #65 with barbell. Switched to #25 DB. Hip extensions 56. Did not think these were too challenging until I tried to walk afterwards. First time on GHD. Jump squat 52. #44 KB first Set. I usually like these but after Hip Extensions it brings a whole new perspective. Finished with jumping Air Sqauts.
Nice work!