Skill

Two rounds of Tabata alternating between movements

Arch Hold
Hollow Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you eight opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

7 rounds with 1 minute on each station

Wall ball shots 20/14 lb 10/9 ‘
Burpees
Rest

Workout notes

This workout is a seven round interval workout with two minutes of work at each of two stations followed by a minute rest.  You’ll want to work for most of the minute with both movements. Use a medicine ball that allows you to start each round with a fairly large set working through most of the minute.  Take a short rest and finish out the minute with one or two more sets if needed.  When it comes to the burpees remember you have that minute rest in each round so move quickly!

 

Leave a Reply

© CrossFit Davis, LLC, 2018