3 sets of 10 Overhead Squats, 2 minutes of DU practice
Ring work - ring dips, pull-ups, etc.
- Tabata Row
- Rest 1 min
- Tabata Pushup
- Rest 1 min
- Tabata Squat
|Overhead squats. Those will wake up your shoulders in the morning.|
|Double-unders. Note the higher than normal jump and the invisible rope. Tell-tale signs. (CrossFit Jax)|
|Ring dips. Full depth ring dips. Man these suck. (CrossFit Rockwall)|
|Hey, that's Chuck Liddell and John Hackleman! Even the Iceman appears to suffer on the rower! (CrossFit Rockford)|
|Tabata push-ups. I really REALLY hate them. (CrossFit Works)|
|Air squats. At last, something I'm good at! (CrossFit Santa Cruz)|
I love and hate the overhead squat/double under warm-up. If only it weren't so damn effective. The even further upshot was that I was finally linking a crap-ton of double-unders together. It was freaking awesome. Following an exciting warm-up (never thought I'd type that), I focused on some ring work. Plenty of dips, knee lifts, L-sits, pull-up progressions, and toes-to-bar, which were freaking HARD hanging from rings!
After recovering for a bit, I cranked up the tabata mix (20 seconds of metal, 10 seconds of calm), and prepped for some bad-assed interval training. The row was more or less uneventful, though I was really hoping the 7th round was the last, so the 8th was just awful when the metal kicked back in.
Tabata push-ups are my kryptonite. I had a fairly successful first round, but I tapped out pretty quickly after that. I wish the floor in the gym was a bit cleaner, because I ended up face down on it repeatedly in the last 3-4 rounds. However, tabata squats, while not being a favorite, are certainly one of the things I'm better at.