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April 22, 2015

2014 Regionals team

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We could not be more excited to announce that CrossFit Davis has qualified a team for Regionals for a 2nd time! A huge Congratulations to our 2015 California Regionals Team: Beth, Mariah, Sophie, Ann, Jeff, Corey, Alex and Ryan!! And a shoutout to Elliot, Matt, Liz and Barb for contributing scores as well! This is proof that hard work and smart programming pays off! We are so proud of you all!! [/creativ_alertbox]

Skill

Tabata Push-Ups

1 Minute Rest

Tabata Strict Pull-Ups

Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and thighs to the ground and back up. Do your best to hold the same form for every rep.  Tabata is scored by your lowest # in any round so it’s a good idea to pace yourself early on tabata intervals. The pull-up is scaleable as well. Perform ring rows or strict pull-ups if you are working on building strength or use this time to work on your kipping pull-up.

WOD

6 Rounds for Max reps
1 Minute of Power Cleans 185/125lb
1 Minute of Rest

Workout notes: This workout is an “EMOM” but it’s essentially 6 mini AMRAPS. Your score will be the total number of reps you complete across all 6 rounds.  Including the rest the workout takes 11 minutes.  Spend a few moments working up to a moderate weight power clean.  Think about bumping up the weight you normally prescribe yourself if you have been working your power clean at the same weight for a while  Keep in mind we’re specifically looking for a power clean so if the weight you choose is so heavy that you need to drop into a squat clean, you have done well with your technique but might be going a little heavy for this workout.

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