22.10.10

Class Schedule – 7am, 8:30am, 4pm, 5:15pm

INTENDED STIMULUS

Classic CrossFit interval-style workout.

The goal is continuous movement.

Every athlete should do burpees regardless of how many reps they’re getting.

Athletes should start with a more challenging hollow rock and then modify the range of motion as time goes on rather than stopping.

Range of motion is always something to strive for but it’s okay if the KB swing range of motion is cut a little today if it helps the athlete hold on.

RX

For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (53/35 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

LEVEL 2

For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (44/26 lbs)
Tabata burpees

LEVEL 1

For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (26/18 lbs)
Tabata burpees

SKILL WORK

Post-workout:
Accumulate:
10 KB Turkish get-ups/arm

STRETCHING

1:00 banded shoulder stretch/side
1:00 couch stretch/side

WHITE BOARD BRIEF

Target reps | 5-10 burpees each round, 8+ hollow rocks each round, 10+ KB swings each round.

Today’s workout is the classic CrossFit Tabata interval style. The intent is for you to be able to push hard, get a quick amount of rest and then do it again, and today’s movements allow you to do just that!

Ideally, you get 5-10 burpees every :20, but, what matters most is that you continuously move throughout the interval, pushing to your best ability. So don’t get caught up in the number as much as just keep it moving.

The KB load needs to be a weight that you can move well. Advanced athletes will want to focus on pulling the KB down from overhead to move extra fast. If you have to put the KB down before the 6th round, it’s too heavy.

The hollow rocks will give a different challenging feel to the workout. Core strength is the limiting factor here. Do your best to stay up for the full :20 regardless of what position you’re holding. Hold a less challenging position and stay up the entire time, rather than picking a tougher one and having to break.