Working with the clock again today, we have a WOD full of tabatas. This format is 20 seconds of work and 10 seconds of rest by 8 rounds. The score of a tabata is the lowest number of reps you get in any 20 second period for that movement. The tabata is a great training tool because anyone should be able to push all out for 20 seconds. Then, once you think you are ready to give up, you get a short rest to recover before you do it all again. The tabata can be used as an assessment tool to see how fast you recover. It can also be used as a training tool to teach you to recover faster.
CrossFit Alloy WOD for 6/23/2016:
Gymnastics:
HSPU Strength:
2×10 Target
2×8 Level
2×8 Deficit
MetCon:
Tabata Row (Cal)
…Rest 1 Minute
Tabata Squat
…Rest 1 Minute
Tabata Row (Cal)
…Rest 1 Minute
Tabata Ring Rows
Post Lowest Round of Reps for Each Tabata to Comments
Scaling:
No scaling for the MetCon.
Gymnastics:
Platinum: As written above.
Steel:
HSPU Strength:
2×10 Piked
2×8 Raised Target
2×8 Level
Brass:
HSPU Strength:
6×10 Piked HSPU
Bronze:
HSPU Strength:
6×10 DB Shoulder Press (25/15)