Skill

3 Rounds of

15 Seconds of V-ups
45 Seconds Arch hold
60 Seconds Plank hold

In today’s skill work we have three difficult baseline gymnastic movements.  There is a total of six minutes of work divided up in three two minute rounds.  We’ll start each round with the most difficult movement and then progressively increase the time allotted for the “easier” movements.  Scale each movement to a standard you can hold for the time allotted. V-ups can be scaled by slowing down your reps and resting for a moment between each rep.  The arch difficulty can be scaled by pulling in your arms or bending slightly at the knees. We’ll spend a lot of time in the plank hold. Scale the plank by reducing your time spent in the hold by cutting the sixty second interval short and adding some rest before rounds two and three.

WOD

“Tabata Angie” *

Tabata Pull-ups
Tabata Push-up
Tabata Sit-up
Tabata Squats

* one minute rest between tabata’s

Workout notes

Today’s workout is a take on two familiar CrossFit.com workouts.  We’ll follow the same format as the workouts “Angie” and “Tabata Something Else” but add a minute rest between stations.  With the rest added between movements you will have a little extra time to recover as you transition.  Unlike traditional Tabata scoring we we will score this workout by the total number of repetitions you complete across all four stations and thirty-two total work periods. Work at a sustainable effort but keep the intensity high for each effort knowing you have that minute rest waiting for you.

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