Working with the clock again today, we have a WOD full of tabatas. Â This format is 20 seconds of work and 10 seconds of rest by 8 rounds. Â The score of a tabata is the lowest number of reps you get in any 20 second period for that movement. Â The tabata is a great training tool because anyone should be able to push all out for 20 seconds. Â Then, once you think you are ready to give up, you get a short rest to recover before you do it all again. Â The tabata can be used as an assessment tool to see how fast you recover. Â 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)