Hang power snatch + Snatch
5 x 2 (65% max snatch)
*One set is the sequence above performed twice through.
Pause Back Squat
5 x 3 (80%)
*Controlled descent to rock bottom. 3 second pause. 1 bounce and quick ascent.
Finisher
Tabata squats
Tag Archives | Tabata
WEDNESDAY 02-05-12
FRIDAY 16-03-12
Clusters (squat clean into thruster)
3-3-3-3-3
*Does not have to be touch and go but hands must not leave the bar between the 3 reps.
Alternating Tabata Intervals
Skip
Burpee
TUESDAY 31-01-12
Check your emails for information regarding the first CFJ challenge of 2012. If you didn’t receive it please let me know so I can forward it to you. Body composition tests are this Saturday at 10am and the challenge begins on Monday. Fitness testing happens during class time next Tuesday.
Get registered here! Registrations close on Friday at 12pm so you’ve got loads of time 
‘Tabata That’
Tabata skip
Rest 1 min
Tabata squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
THURSDAY 12-01-12
The first Saturday Olympic lifting class is this Saturday. You need to book for this class just as you do for other classes. Olympic lifting takes time to master, and perfect practise makes perfect.
Front squat
5 x 5 (5RM)
Finisher:
Alternating Tabata Intervals of:
Double unders
Push-ups
*score is the interval with the lowest number of reps
WoD: MONDAY 15-08-11
This week we will be finalising the teams for the United We Stand Games in Durban on 29 October. There is a big list so far with more guys than gals. If we do end up with an odd number of athletes we will be making up teams with the other odd numbers from the other gyms attending. So if you’re on the fence, get off it and join the crew going down!
‘Tabata Something Else’
Pull-ups
Push-ups
Sit-ups
Squats
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is the total reps from all 32 intervals to comments.
The CrossFit Games now features a growing masters division for athletes aged 45 and older. They perform all of the same movements that the ‘young ones’ do, however the workouts are scaled to their physiological and psychological needs. In CrossFit we believe that the needs of elite athletes and grandparents differ by degree, not by kind. So for the older crew hesitant to push harder or get involved in CrossFit events. . . .get over it because you can do it.
