Tuesday September 18th – Train Harder CrossFit

Warm Up today starts right on the hour. Its 30 Perfect squat with a 1 second hold. After that grab a bar for strength.
You will have 20 minutes to finish strength
Back squats
5 sets of 7.. building up to a heavy 7
After 2 warm up sets, jump into your sets 7,, you only get 5 shots to hit that heavy 7

Meet back at the board to go over options for this workout.. we wont be doing GHD back extensions so we will sub weighted good mornings, need to figure out your weight for that.

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions (weighted good mornings instead, watch the video)
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Scroll for scaling options.

Post total reps for each exercise to comments.

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate Option
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

Beginner Option
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata back squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats