Bottom to Bottom Tabata Squats:
Complete 8 rounds of air squats performing 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes. Rest period should be in the bottom of the squat position. Post total number of squats completed and also the reps per round. Score the lowest round amount for your tabata score.
After complete for time:
21 Burpees
42 AbMat Sit-ups
15 Burpees
30 AbMat Sit-ups
9 Burpees
18 AbMat Sit-ups
Results
Day 45 of the Burpee Challenge and Christmas came early (or late). Today’s burpees counted! If you didn’t get in today then make sure to knock our your 45 burpees. It would suck to have to do 91 tomorrow.
Bottom-to-bottom rest position air squats are a different and sadistic take on tabata squats. Resting “in the hole” doesn’t give you much of a break. It makes your legs feel like they are on fire that you almost look forward to the 20 seconds of squats! They are also a great muscular endurance and leg conditioning drill. Which I am sure everyone was thinking of for those four minutes. We focused this week on the air squat in our “back to basics” warm-ups and this was the culmination of all the reinforcement this week. Next week will be a different basic movement.
For those trying to learn muscle-ups, here’s an old CF.com video with extremely loud tunes that has some good cues for how to develop one and how to hold a false grip. The false grip is vital as is the proper movement pattern that the rings must take as you pull up and punch the head through. If you don’t have a minimum of 5 ring dips and 5 solid pull-ups then practice those while also working in ring muscle-up progressions with your feet on the ground. We’ll show you but you have to commit to practicing the basics, and we will blast really loud music for you.
Notes:
Affiliate team training at 9am. 10am class has 6 people so far. 2 more can sign up by posting to comments. 11am is 4 people so there is plenty of room there.
Oly lifting coaching session (see yesterday’s post for details) has 5 open spots. Cost is $75 for 1/16 at 3:30pm at Thrush Sports Performance Center. Post to comments if you want to go.
CrossFit got some good local press on Fox news. Thanks to Nan for sending this link. Click here to read the article and watch the video below of the news reporter that dropped into Northwest CrossFit.