Class sizes will start to increase throughout this week as visitors for the CrossFit Games starting arriving in Madison. Introduce yourself to people you don’t know!
Strength:
Pinch Grip
400m with a plate in each hand
WOD:
Tabata Air Squat
Tabata Sit Up
Immediately followed by:
AMRAP 4
Burpees
We’re going to pinch grip carry today! Why should you work on that pinch grip? Having strong fingers, hands, and wrists helps you lift more weight and allows you to hold the weight for longer time and more reps. This translates to better results in the gym. Grip training goes well beyond squeezing grippers or stress balls. So, grab a plate in each hand today I recommend lighter than you think you will need.) And walk 400m. This is one where it feels decent at first, but 400m is a long way and your hands will get tired. And once you get out to the 400m mark, you still have to walk it back.
Then we have some more fun planned for you! We are going to start out with a Tabata air squat or sit up and then we’ll switch and do the other. Partner up with someone to share abmats if you want to use one, or you can work on that posture and do it without.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. So you will want to pace yourself a bit to make sure that you can keep up that number for all 8 rounds.
As soon as the last interval of the second Tabata is done, the clock will immediately start for 4 minutes of burpees!
THEN, we are going to do some math – your score today is your 2 Tabata scores added, then multiplied by number of burpees completed.
Goal is at least 10 burpees per minute.