SHRED CrossFit WOD 4.16.20 – “Tabata Something Else” – At Home

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

STIMULUS
DESCRIPTION
Working with all bodyweight movements in this Tabata style workout
Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
You’ll complete all 8 rounds at one movement before advancing to the next
Keep a running count of the numbers completed at each station
You’ll enter your total reps separately for pull-up, sit-ups, push-ups, and air squats
You final score is total reps accumulated over the workout

STRICT PULL-UPS
Choose a variation that allows you to complete at least 5 reps within each 20 second window

SIT-UPS
If you have an AbMat, let’s use it
If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object

PUSH-UPS
Choose a variation that allows you to complete at least 7 reps within the 20 second windows

MODFICATIONS
STRICT PULL-UPS
Banded Strict Pull-ups
Ring Rows
Odd Object Rows

PUSH-UPS
Elevate Hands to Box or Bench
Knee Push-ups

COACHING
RANGE OF MOTION
As we’re moving quickly through these short rounds, let’s make it a point to nail the range of motion standards:
Strict Pull-ups: Chin over the bar at the top, elbows completely locked at the bottom
Sit-ups: Back flat on ground in the bottom, shoulders forward of the hips at the top
Push-ups: Chest to floor and elbows locked out at the top
Air Squat: Hips below parallel at the bottom and body in a straight line at the top

TIPS
Be conservative and consistent on the upper body movements – as things start to get real in rounds 3 or 4
Pick a rep number for the first two rounds that you feel confident repeating for rounds 3-8
Be more aggressive on the air squat and sit-ups
Don’t necessarily pick a number – just move quickly for the whole 20 seconds as these stations are easier to get reps on than the upper body movements