“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises. Post total reps from all 32 intervals to comments.

We are going back in time today, this was the 1st MetCon programed at MaD CrossFit in NZ on Nov 2 2009.

Good luck to Sara hitting the CrossFit Competition hosted by CrossFit Hawkes Bay today.

Then 5 Rounds For Max Reps of:

30 sec Burpees

30 sec REST

30 sec Sit Ups

30 sec REST

4 min Turkish Get Up for Reps 16/12kg

3 min Push Up for Reps

2 min Squat  for Reps

1 min Wallball  20/14# to 10′ for Reps

Score is total Calories and Reps. You may start at Row or Wallballs.

Followed with One set of 20 Back Squats, add 2.5 to 5 kg from last time.

Then 3 RFT:

10 WBS 20/14# to 10’

10 DB HPC 20/15kg

50 m Farmers Walk w/DB’s

If you are not sure what the abbreviations mean, ask a Coach!

Then 30-20-10

Kettlebell Swing 24/16kg

Box Jump 24/20″

Then 5 Rounds For Time:

10 KettleBell Swings 24/16kg

10 Lunge Steps with your kettlebell

10 Hand Release Push Ups

Hopper Deck Day

Like the previous Hopper Deck sessions on we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.

If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance and draw their own card.

Then one set of 20 reps Back Squat – try to add 2.5 to 5kg from last time.

Finish with 8 Min AMRAP:

7 Body Rows

7 Dips

7 Toes To Bar