Elements of a good squat.
Buy-in
Video courtesy of CrossFit.com. Go to http://www.crossfit.com/cf-info/excer... for more exercises.
Buy-in
- CF Warmup
Skill
- Review muscle-up progression
Pose
- check hamstring pull
- Pull and fall (change of support.)
WOD “Test 3”
- Tabata Squat
- Max reps of Muscle-ups in 4 minutes
Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Time limit: 8 minutes
Cash-out
- Stretching
Mobility
- Calves
OK. I liked this one. Finally, muscle-ups in a WOD! Score: 255. A good baseline. Need to push tabatas harder, perhaps? Charles felt I scaled this one better than last week's WODs. I'll take it.
ReplyDeleteThe tabatas are wicked. Score: 255. I scaled the muscle ups quite a bit using a false grip and starting from a plank/row (?) position. I like this one too...heck I like them all in their own special ways :) even the running ones.
ReplyDelete