Jun 10, 2014

Wednesday 14.06.11

Main WOD "For the Core"
3 Tabatas*

- High Plank Tabata
- Hanging Leg Raise Tabata
- Low Plank Tabata

*Penalty of 10 Supermans every time you break the position
**Perform penalties after the last Tabata

5x 1 Back Squat @ 65%, 70%, 75%, 80%, 85%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Stress movements require the focus of body and mind.  How long can you hold a certain position? What is the quality of that position?  We will execute 3x Tabatas back-to-back-to-back in order to stress the core while maintaining perfect posture.  A Tabata is 20 seconds of work (holding the position) and 10 seconds of rest (relax) for 8 rounds.  The penalty for breaking your position during the work portion is 10 Supermans to be conducted at the end of the last Tabata.
  • High Plank: Starting position of the Army push up.  Elbows locked out and back straight.
  • Hanging Leg Raise:  Arms/legs extended in pike position.  If you cant maintain the pike, substitute knee raises and assess yourself a penalty.
  • Low Plank: Same as the Army Push up position except on your forearms and elbows.
  • Superman: Lay on your belly and arch your back so arms and legs are off the ground.
Skill: Execute the HUG Hip Mobility Drills from last week and warm up those legs for 5x1 Back Squats.  Remember the points of performance for the Air Squat and apply liberally! 


Ross said...


Complete with 3 penalties. Leg raise holds were the worst, planks seemed easy but got tough at end of last tabata.



"Well that escalated quickly..." Is the phrase that best sums up today's tabatas

High plank = lots of giggle time.
Leg raise = openly crying
Low plank = stoicly watching clock.

Only 40 supermans...good cool down for the core