Can you name this dude? He was my favorite of the OG CrossFit athletes.
Friday’s workout is a Tabata Protocol. Treat every 20 second period like a sprint. There is little “interference” throughout. There is a pull, salve a squat, drugs a push and a jump. Each 2 minute round is – 20 seconds of pull ups, hospital 10 seconds of rest, 20 seconds of air squats, 10 seconds of rest, 20 seconds of shoulder press 95/65 (take the weight from the floor), 10 seconds of rest, 20 seconds doubleunders (or attempts). Take the 10 seconds to transition to take a quick breath and get ready for the next movement.
So…our protocol is a little different than the one in the video.
After each 2 minute round is complete, you get 1 minute of rest. Take this time to catch your breath and write down your total number of reps. I recommend keeping a running count. For example, if you do 11 pullups, your squats start at 12. Say you do 18 squats. You are at 29. Pickups the bar, and your first press is 30. Imagine you do 9 presses. That puts your count at 38. Pick up the jump rope and your first DU is 39. Hypothetically, you do 32 doubleunders. Your total score is 60. Write that down, clear your your count, gird your loins and get ready to do that 7 more times.
Workout of the Day
8 Rounds, for total Reps
Shoulder Press 95/65