CrossFit Evergreen – CrossFit
Bottom To Bottom Tabata Squats (AMRAP – Reps)
“Bottom to Bottom” Tabata Squats
Tabata Squat: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Score: lowest reps in a round.
Skill Practice (AMRAP – Reps)
Skill Practice
10 Minutes of Jump Rope or Handstand Walks
OPTIONS
* Handstand Walks
* Pull Ups
* Double Unders
* TTB
Make It A Double (Time)
“Make It A Double”
For Time:
21 Pull-ups
42 Double Unders
21 Front Squats
42 Double Unders
18 Pull-ups
36 Double Unders
18 Front Squats
36 Double Unders
15 Pull-ups
30 Double Unders
15 Front Squats
30 Double Unders
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85
Time Cap: 15 Minutes
– Overview: We’ve got a mostly gymnastics chipper with a little bit of time under a barbell to break it up today. How well do you know your gymnastics volume while breathing heavy and trying to hold a hard effort pace?
– Pull-ups: 1-3 sets, 1:00 or less of work.
– Front Squats: 1-2 sets.
– Double Unders: 1-2 sets, :40 or less of work.
– Score: Total time to complete work. Add :01 for each rep if time capped.
MODIFICATIONS
PULL-UPS
– Reduce Reps
– Banded
– Strict
– Ring Rows
– Alternating Dumbbell Plank Rows
DOUBLE UNDERS
– Reduce Reps
– 63-54-45 Single Unders
– Plate Hops
– 42-36-30 Reps of Singles & Doubles (Mix of Both)
– Time On Any Machine
FRONT SQUATS
– Reduce Loading
– Reduce Reps
– Sub Dumbbells
– Sub Barbell
– 42-36-30 Air Squats
– Athletes should aim to move through this piece in 2 sets or less for each movement and keep their transitions smooth using this time to catch their breath.
– The reps are all low volume and get smaller as you go, so your pace should be increasing as you move through, playing it smart on the bigger sets so that you can give a solid, hard effort through the finish.
– The front squat is on the lighter side today, while this might normally tell us it should be a sprint pace, you may choose to use this as a time to catch your breath and reduce your heart rate for your next set of double unders and pull-ups.