February 18, 2019

Skill

8 Rounds of

20 seconds arch hold
10 seconds hollow hold

The timing for today’s skill work should be familiar to you if you have been participating in CrossFit for a while.  This timing is referred to as the “Tabata” interval.  We’ll use that clock today but we’ll be working through different tasks during the twenty and ten second periods.  Your total work time is four minutes but don’t be fooled into thinking the benchmark for this skill work will be easy.  We’re essentially doing four straight minutes of core work which is a hard task for anyone. Most of us will need to scale by holding the movements for as long as possible and adding in some rest to get through all eight rounds. Do your best to hold the same standard in all eight rounds.

WOD

With a clock set for 12 Minutes

1 Minute of Wall ball shots 20/14 lb, 10/9 ‘
1 Minute of Burpees
2 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
2 Minutes of Burpees
3 Minutes of Wall ball shots 20/14 lb, 10/9 ‘
3 Minutes of Burpees

Workout notes

You will have six total minutes to work at each of two stations for today’s workout.  This is an interval style workout where your time at each station ascends from one, then two and finally three minutes. We have two difficult conditioning movements in this workout so pacing will be important.  Half of your work should come in the last round so keep that in mind in the early rounds and try not to redline in those first one minute work periods.