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Tabata This!

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Workout

Tabata This!

Warm-up

3 rounds:
Row 1 minute
8 Jumping Squats
5 Pull-ups or Ring Rows
5 Push-ups
5 V-ups
2 Turkish Get-ups

Pre-WOD mobility:
Hip flexor smash (2 min each side)
Blue angel (2 min each side)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Post-WOD Recovery

T-spine rake/roll (3 min)
Psoas smash (slam ball) (2 min each side)

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, February 03, 2020

Male Clients

1

Daniel
Tebbens

4:30 PM CrossFit

54 Total Reps

2

Sam
Schuster

4:30 PM CrossFit

48 Total Reps

3

Hazen
Arnold

10:00 AM CrossFit

46 Total Reps

4

Private

6:30 PM CrossFit

44 Total Reps

4

Brian
Postles

6:00 AM CrossFit

44 Total Reps

4

Richard
Bruce

4:30 PM CrossFit

44 Total Reps

5

David
Minich

6:30 PM CrossFit

35 Total Reps

very consistent

6

Nick
Vucci

10:00 AM CrossFit

31 Total Reps

7

James
Davis

4:30 PM CrossFit

50 Total Reps

8

Harry
Stein

4:30 PM CrossFit

46 Total Reps

9

Justin
Callas

4:30 PM CrossFit

44 Total Reps

Banded pull-ups

10

Ron
Bunch

6:00 AM CrossFit

42 Total Reps

95% exercise form

11

Bradd
Gott

CrossFit: 5:00 AM

33 Total Reps

12

James
Elliott

CrossFit: 5:00 AM

27 Total Reps

13

Private

CrossFit: 5:00 AM

22 Total Reps

Female Clients

1

Denee
Wolf

5:30 PM CrossFit

51 Total Reps

2

Alyssa
Stookey

CrossFit: 5:00 AM

50 Total Reps

Strict Pull-ups (wrist)

3

Alicia
Higginbotham

10:00 AM CrossFit

49 Total Reps

would have had 8 instead of 6 on pull-ups but slipped off bar.

4

Cathie
Weishaar

6:00 AM CrossFit

45 Total Reps

5

Jessica
Davis

4:30 PM CrossFit

42 Total Reps

5

Leesa
Fritz

4:30 PM CrossFit

42 Total Reps

5

Michelle
Whitten

CrossFit: 5:00 AM

42 Total Reps

6

Brittany
Brooks

10:00 AM CrossFit

37 Total Reps

7

Irish
Sirmons

4:30 PM CrossFit

34 Total Reps

8

Tracy
Giuffreda

CrossFit: 5:00 AM

45 Total Reps

9

Joanne
(Joe) Hill ...

6:30 PM CrossFit

42 Total Reps

Ring Rows

10

Jeannie
Monroe

10:00 AM CrossFit

39 Total Reps

10

Tiffany
Batson

5:30 PM CrossFit

39 Total Reps

11

Sonja
Minich

6:30 PM CrossFit

37 Total Reps

ring up vs pull up; rest normal

12

Emily
O’Donnell

CrossFit: 5:00 AM

36 Total Reps

13

Maria
Sage

CrossFit: 5:00 AM

34 Total Reps

14

Mary
Rice

4:30 PM CrossFit

33 Total Reps

15

Lori
Lytle

10:00 AM CrossFit

31 Total Reps

ring rows

16

Chloe
Coffelt

4:30 PM CrossFit

30 Total Reps

17

Anna
Postles

6:00 AM CrossFit

22 Total Reps