Here is what we did:
Warm up - Run 400 meters
Stretching/Range of motion drills
Skillz and Drillz -
Squat - we spent time working on optimal squat form progressing from Air Squats to Squats with the PVC pipe and finally with a 45# Olympic bar.
Push Press - this is a popular movement in the CrossFit WOD's (Workout of the Day).
Thursday's Workout -
"Tabata Something Else" (Official CrossFit WOD) = 20 seconds effort, 10 seconds full recovery X 8 sets
Box Jump or Step Up
Push Up
Sit Up
Air Squat
Score = total number of reps completed!
Here is how the workout goes:
Do box jump for 20 seconds (counting how many you complete) then stop for 10 seconds. Do a total of 8 sets. After you complete your 8th round of box jumps, quickly move to push ups, taking only the 10 seconds for recovery. Do 8 sets of push ups using the 20 seconds work, 10 seconds rest. Continue through all four movements. Again, your score equal the total number of reps you completed in the workout. The top score last night was Danielle who did it ALMOST as prescribed (Rx'd), meaning she did box jumps rather than step ups and she did sit ups rather than crunches. Her only scaling was doing modified push ups rather than standard. Total score was 359!
Scaling Options:
Step ups, rather than jumps
Modified push ups rather than push ups - remember to get your chest to the ground or where it would touch a water bottle lying on it's side!
Crunches rather than sit ups
1/2 Air squat rather than full air squat - for full air squat your thighs must go at least to parallel to the ground and you must come all the way up to full hip extension!
My personal best on this WOD, doing it as Rx'd is 451.
Parting suggestions:
- To view CrossFit WOD's, instructional videos and more, go here: http://www.crossfit.com/cf-info/excercise.html
- Get yourself a notebook and keep track of the workouts you are doing, track your scores, totals, etc.
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