Wednesday, June 17, 2009

warm up
pvc deadlift mechanics

tabata mash up:
-ghd back extensions
-double unders

30sec samson stretch l/r x 2

workout
tabata mash up:
deadlift
box jumps
2min rest

amrap in 5mins:
deadlift x 4
box jumps x 8
5min rest

emom for 10mins:
deadlift x 2
box jumps x 6

post total tabata reps/amrap rnds/highest minute completed

3 comments:

  1. CrossFit JAX18 June, 2009 07:39

    find a weight that works both your aerobic and anaerobic capacity. too light and it ends up being a great warm up in the end. too heavy and you'll bite off more than you can chew and miss the boat.

    whatever the load is, increase it through each concept i.e. 95# on the tabata, 115# on the amrap and 135# on the emom.

    amrap - as many rounds as possible
    emom - every minute on the minute

    ReplyDelete
  2. Anonymous18 June, 2009 14:18

    First off, huge fan of CF Jax! Your programming is strictly for the wicked...

    I have a quick question: For the Tabata Mash'Ups, do you do a full Dealift tabata followed immediately by a full Box Jump tabata, or do you alternate 20sec. Deadlift then 20sec. Box Jumps for 4min?

    Thanks for all the great programming,

    -David

    ReplyDelete
  3. JV18 June, 2009 16:08

    David,

    On a Tabata mash-up you alternate the two movements. So for our workout we did one 20 second round of DLift, one 20 second round of box jump, and so on for 4 minutes total.

    -JV

    ReplyDelete

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