CrossFit 42 South

Tuesday – Pulling strength and Tabata


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

8min EMOM

1) 10 banded face pulls + 5 no push up burpees

2) 10m tips toes walking + 10m high knees

*going at a warm up pace not. workout pace.

then some time to set up and prep for your first working set on pull ups.

*during rest break on the pull ups, use some of this time to prep some boxes for the tabata intervals, only needing 4 boxes out max.

A: strict pull up (5 x ME UB )

Every 2:00

If you can do 12+ reps, do strict chest to bar today. If you are unable to preform strict pull up yest, use a band assistance standing on the band on in the band. Focus on full ROM and setting yourself up so 6-8 reps is tough.

B: Metcon (AMRAP – Reps)

Tabata for total reps :

A) Tabata AB/ROW for total calories

-rest 2min-

B) Tabata box jumps 24/20″ (step down)

-rest 2min-

C) Tabata ROW/AB for total calories

-rest 2min-

D) Tabata TTB for total reps

Tabata is :20work/:10sec rest X8
Score will be your total calories and reps added up at the end.

While working on the movement you are on, just keep a running count in your head then at the end of the interval write down your number and you can then add it all up at the end.

Start on either AB or row, Either way whichever you do second will be tough so there isn’t really a ‘hack’ in which allows you to get more reps. One way isnt easier or harder than the other.

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