“Test 3”:
Tabata Squat followed by 4 min of max rep muscle-ups
Score is calculated with lowest tabata squat score multiplied by total muscle-ups
Or
“Tabata This”:
For each of the below exercises perform max reps for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.
Results
Why are Justin and Cathy smiling?
Because Cathy got her kipping pull-up down in a WOD!
What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train. It’s a pretty cool idea to have tests to train all ten skills (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination,and balance). While there are endless variations of movements to test these skills, simply having a test makes it fun and challenging.
Recognizing that not everyone can do Test 3, I wanted to have a version to test similar movements and also allow for working skills that will translate to getting a muscle-up. That’s where the tabata pull-ups and ring dips come in. Either way it was a smoker. Adding a max effort 1 mile run after all of it was over makes it even more demanding. There were so many displays of awesomeness in the box today to count; Cathy getting pull-ups all the way through her tabata, Don doing muscle-ups, some blazing 1 mile times post tabata intervals, several people moving up a band with assisted ring dips, people moving from jumping to band assisted pull-ups, Mark’s 21 and Rob’s 22 legit tabata squats… I could go on.
Welcome back to Rachel who’s been out a while due to recovery from a car accident and PR’d her Baseline today! Also it is great to have our wonder twin couple Jorge and Jana back from their long honeymoon of sightseeing and sampling international cuisine. We are all jealous so that may mean we will be mean during WOD’s.
Notes:
Our very own Rob has started a cool blog! It’s called CrossFitDad and in my book it’s worth putting on your list of sites. Give it a read and leave a comment. Great idea and I look forward to watching where you take it.