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September 27, 2017

Skill

Tabata L-Seat

Today’s skill work has us performing a difficult core strengthening movement.  We will do a full round of Tabata holding 20 seconds of an L-Seat in every round.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  For most athletes this will be EXTREMELY challenging. Do not scale up unless you know you can hold that position for the entire 8 rounds.  For athletes that are certain they can hold the seated position for the entire tabata you can attempt scaling up to parallettes, L-hang or ring support.

WOD
5 rounds for reps of

3 minutes on 1 minute off

3 Push-ups
6 Dumbbell Snatch 50/35 lb
9 Sit-ups

Workout notes: Today’s workout is in the format of the famous CrossFit workout “The Chief”. We’ll work in 3 minute intervals with 1 minute rest.  Treat each 3 minute workout as a mini AMRAP accumulating as many rounds and reps as possible in the 3 minute time period.  After 19 minutes you will have a total number of rounds completed and additional reps. You will start with push-ups for every round.  Your score will include your total number of completed rounds and any additional reps in incomplete rounds.  This workout is longer duration but in an interval format such as this you are meant to move quickly.  There are potentially a large number of transitions so move quickly and attempt to keep up a strong pace in each round.  The dumbbell snatches can be performed as TnG, breaking them up any way that you see fit but do distribute the work evenly across both arms. If you’ve been considering moving up in weight for dumbbell snatches this would be a great workout to give a heavier dumbbell a try.

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