Skill
tabata plank hold
tabata hollow hold
tabata plank hold

If you came to the gym on Tuesday, the timing of this skill work will look familiar. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of plank holds, then 8 rounds of hollow hold and then return to a plank hold for another 8 rounds. There are a lot of ways to scale the hollow position, choose an option for the hollow that allows you to hold a quality position for as much as each twenty seconds as possible.

Workout of the Day
OPEN workout 22.2
for time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
deadlift
bar facing burpee

*10 minute time cap

Today’s workout has a pretty tight time cap. If you want to do the workout as prescribed, but you think you can’t make the time cap that is totally fine today. You will just make your way through as many reps as possible in 10 minutes. Scale the barbell weight if the prescribed weight is out of your wheelhouse. Our focus at the gym will always be safety first so make a choice for yourself here that allows you to move well and move safely through the deadlift reps even when you are under fatigue. To perform the bar facing burpees “as prescribed” you will need to be facing the bar while your chest is on the ground and you must clearly jump over the bar with both feet off the ground as you pass over the barbell. To scale this movement you can perform burpees in place or step over the bar after every rep. Your score today will be either the total time it takes you to finish all the work or 10:00 plus all the reps you weren’t able to complete. ie: if you are time capped with 15 reps left your score would be 10:15.

standard: 135/95 lb., step over bar
rx: 225/155 lb.
sport: 225/155 lb.
overachiever: 225/155 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you will want to do a sumo style stance for these deadlifts. You will most likely be using a lighter weight than if you had a barbell so rather than adding any extra reps for the lighter weight you can leave the reps as they are and the challenge will be to get further through the workout or even try to finish it! Your score today will be either the total time it takes you to finish all the work or 10:00 plus all the reps you weren’t able to complete. ie: if you are time capped with 15 reps left your score would be 10:15.