Comp Tuesday!

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Competition Tuesday this week is also TABATA TUESDAY!

You have all done well this month. I’m proud of you all for stepping up your CrossFit game. And to think you were worried about what I was programming for November.

Tabatas are easy! All bodyweight movements – just think of this as your warm up because we really want you to step up the pace in time for the MET-CON.

Today’s Competition Tuesday workout is courtesy of the Legendary Competitor NLI Dynasty Series III first workout titled, “Double or Nothing”. Seems pretty easy, right? If you want to really challenge yourself, the Division 1 standard is unbroken double unders for each round. Otherwise challenge yourself with the D1 weights – really heavy!

To give you an idea of times, D1 top male was Jon Pera, regional competitor from CrossFit Foothill with a time of 3:43 and the top female time was 4:29. However, only 4 females at the D1 level completed the entire workout under the time cap. 

For D2, males top time was 3:34 and females top time was 3:44. Don’t worry, you don’t have to go unbroken on the double unders at the D2 level.

Just for you, there will be a 10 minute time cap because I WANT YOU TO FINISH! My present to you.

You can thank me anytime. 😇

Workout of the Day 11/17/2015 – Tuesday

CrossFit

Met-Con.
Tabata:
Pull-Ups
Push-Ups
Sit-Ups
Air Squats

4 Rounds per movement of 20 on, 10 off – 8 minutes total. No rest between movements.

Met-Con.
“Double or Nothing”
For Time:
75 Double Unders
20 Deadlifts (D1 225#/135# | D2 185#/115# | D3 155#/95#)
50 Double Unders
20 Cleans
25 Double Unders
5 Shoulder to Overhead

Time Cap: 10 minutes. D1 has to be unbroken double unders. Same weight for all three barbell movements.

CrossFit 101

Skill.
Push Press 3-3-3-3-3-3

Met-Con.
AMRAP 5:
15 Box Jumps
10 Push Press
5 Burpees

Rest 2 minutes, then repeat.