Skill
Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. For the L-Seat we will be sitting on the floor with legs straight and elevated. The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult. Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body or leaning back slightly. To make things more difficult you can grab a pair of paralettes or try hanging from the bar!

Workout of the Day
10 rounds of 30 seconds at each station
lateral burpees over the bar
rest
push press
rest

We’re on an interval timer today with ten rounds of thirty seconds on and thirty seconds off of lateral burpees and push press. A workout like this is a good opportunity to push the pace of your burpees a bit more so than you might do in a workout without built in rest. You’ll want to choose a weight for your barbell that allows you to spend a good chunk of the thirty seconds working through push press reps. There will likely not be enough time to pick up your bar more than once in each thirty second work period so choose your weight wisely. Remember that there is no re-bend of the knee when it comes to the push press so do your best to focus on this so you don’t end up doing push jerks. Your score at then end of twenty minutes will be your total burpee and push press reps combined.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You won’t need anything for the burpees unless you want to add in the lateral hop. You can jump over your dumbbell, kettlebell or even just a PVC pipe or broomstick! If you are working with a dumbbell or kettlebell you can split the work up between arms for the push press reps but try to keep things as even as possible as you go. Your score at then end of twenty minutes will be your total burpee and push press reps combined. See you on the leaderboard!