Call Us: 609.915.8516

Saturday August 26 2017

UPCOMING SCHEDULE:

*Labor Day Schedule: Monday, September, 4th:

  • 9:30 am Regular Class
  • 4 pm Regular Class
  • CrossFit Hamilton will remain open from 10:30 – 12 if anybody wants to participate in Open Gym.
  • Please sign up on WodHopper.

*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT

*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity

  • CrossFit Hamilton will be closed both days for the Seminar.

*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.

  • Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
  • Friday, October 20th, we will only be holding morning classes in preparation for the event.
  • Saturday, October 21st, there will be no classes.

WOD:

“Tabata Something Else!”

Tabata Row (Calories)

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.*

FORMAT:

  • The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
  • Tabata score is the least number of reps performed in any of the eight intervals.
  • Rest 1 min. between each Movement.

SCALING:

  • Row
    • Sub Bike if unable to Row
  • Squat
    • Sub Squats to target if unable to go below parallel
  • Pull-up
    • Sub Jumping Pull-ups for today to maximize cardiorespiratory response!
  • Push-up
    • Sub Push-ups with dropping your chest to you abmat to decrease Range of Motion
    • Sub Push-ups to knees if needed.
  • Abmat Sit-ups
    • Sub Plank Hold if unable to do abmat sit-ups

 

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