3 Tabatas*
- High Plank Tabata
- Hanging Leg Raise Tabata
- Low Plank Tabata
*Penalty of 10 Supermans every time you break the position
**Perform penalties after the last Tabata
Strength
5x 1 Back Squat @ 65%, 70%, 75%, 80%, 85%
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Stress movements require the focus of body and mind. How long can you hold a certain position? What is the quality of that position? We will execute 3x Tabatas back-to-back-to-back in order to stress the core while maintaining perfect posture. A Tabata is 20 seconds of work (holding the position) and 10 seconds of rest (relax) for 8 rounds. The penalty for breaking your position during the work portion is 10 Supermans to be conducted at the end of the last Tabata.
- High Plank: Starting position of the Army push up. Elbows locked out and back straight.
- Hanging Leg Raise: Arms/legs extended in pike position. If you cant maintain the pike, substitute knee raises and assess yourself a penalty.
- Low Plank: Same as the Army Push up position except on your forearms and elbows.
- Superman: Lay on your belly and arch your back so arms and legs are off the ground.