4.26.2018

CrossFit Silos – CrossFit

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Benchmark/Re-Test

2k Row (Time)

Max Effort 2k Row

Tabata Max Reps 2018 Mainsite (5 Rounds for reps)

With a 25 min running clock- for max reps at each station:

R1: Tabata chest-to-bar pull-ups

Rest 1 minute

R2: Tabata sit-ups (butterfly or straight leg)

Rest 1 minute

R3: Tabata seated shoulder presses (2×35/15 DB) or (45/35 barbell) as shown

Rest 1 minute

R4: Tabata GHD hip extensions (sub seated or standing weighted good mornings (45/35))

Rest 1 minute

R5: Tabata jumping back squats from the rack

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

WATCH THE MOVEMENT DEMOS HERE: https://journal.crossfit.com/article/cfj-crossfit-wod-180312

Metcon

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