[creativ_alertbox icon=”” colour=”red” custom_colour=””]Today we have weightlifting at 5:30PM! CrossFit classes are 4:45PM and 6:30PM[/creativ_alertbox]

Strength

Tabata Push-ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals.

WOD

5 Rounds For Time

Run 400M
15 Front Squats 115/75lbs

Workout notes: Spend some time working on your front squat form if you are new to the lift.  Start by establishing a good rack position with the bar resting on your torso and your elbows up.  Initiate the squat by sending your hips back and fight to keep your elbows and chest up as you pass below parallel.