Warm-up: 15 seconds of walking lunges followed by 15 seconds of double-unders followed by 15 seconds of rest; Repeat 8 times
Workout: Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol! Dave Leys 15/6:55. Post Tabata score and mile time to comments. Compare to 101223.
Cool-down: Sorenson Test (skip to 1:50 to see actual test)
Powerlifting: Push-press 7 x 3 @21×2; Rest 3:00 Weighted dips 5 x 5 @2121; Rest 2:00 A1: Ring row 5 x AMRAP -2 @30×1; Rest 10 seconds A2: EROM HSPU 5 x 3; Rest 90 seconds
“CrossFit Being” with Jesse O’Brien, CrossFit Journal preview video [wmv] [mov] “SEALFIT: Mikko’s Anthem” by Rogue Fitness – video [wmv] [mov]
