Heavy Tabata

The 9AM Team

The 9AM Team

Heavy Tabata.

Now there is an intimidating grouping of 2 words. Something to truly be frightened by.

Tabata seems, for the most part, to be reserved for bodyweight movements, such as the WOD Tabata This. But, as we know, heavy work translates across the CrossFit board into increased work capacity. And the Tabata protocol is no exception.

The 5:30 class tomorrow, Wednesday the 24th, is canceled. The are no classes on the 25th, Christmas.


Tabata Couplet of:

Clean and Jerk 155/100#

Jumping Back Squat 95/65#

The Tabata protocol is 20 seconds of work followed by 10 seconds of rest for 8 rounds. In today’s WOD, do the clean and jerk for 20 seconds, rest for 10 seconds, then do the jumping back squat for 20 seconds. That is 1 round. Rest for 10 seconds and then repeat for round 2 and so on until 8 rounds have been completed. Take a 1 minute break at the halfway point after 4 rounds. In the Tabata protocol, your score is the lowest number of reps completed in 1 round.

Post lowest number of reps for each exercise to Comments.