# 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 rep numbers completed at each station * You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats * You final score is total reps accumulated over the workout
## ODD OBJECT ROWS * Choose a moderate weight here that allows you to move for all 20 seconds each round
## 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 ## ODD OBJECT ROWS * Strict Pull-ups * Banded Strict Pull-ups * Ring Rows * Barbell Bent Over Rows
## PUSH-UPS * Elevate Hands to Box or Bench * Knee Push-ups
## 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 * **Rows:** Object touches the chest 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 push-ups - 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 and rows * 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 push-ups
Opening in 2009, CrossFit Intense has been providing quality coaching for strength, powerlifting and CrossFit athletes to north central West Virginia communities for well over a decade.
Housed in Layne Performance Center, we have a team of coaches that assist in training local high school sports teams which include soccer, softball and cheer teams, as well as offering strongman training every Thursday afternoon coached by Rev. Matt Holbert. We have "Krueger Core" - an ab focus and arm accessory day every Thursday at 6 a.m., and Zumba classes are hosted on Monday and Thursday evenings by Trina Hunt. at 7 p.m.
Our weekly CrossFit programming is powerlifting-based and we program the three major lifts: the back squat, bench press and deadlift, in 6-9 week cycles to help athletes build strength for longevity and quality of life, and each class finishes with a metcon.
Stop by and see how CrossFit Intense can make you harder to kill and remember: quality of life is found in fitness.