August 2, 2003
Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.
Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).
Repeat Tabata jump interval.
Post first Tabata jump scores, number of sets for 50 pulls, and second Tabata Jump score. E.G., 12/3/9 (twelve jumps minimum in first effort/3 sets for 50 pulls/9 jumps minimum in second effort).
We are developing a series of high intensity team workouts that are maximally taxing to athletes of widely varying capacities and numbers of participants. Here two teams relay in a run, rope climb, and ring dip race.
Posted by lauren at August 2, 2003 12:08 AM
Coach: I think you gotta define that phrase "inverted hang" a little more completely . .
I *think* it means: "Hang from the bar/rings, and get your body into a position that's as straight as a nail, toes to ceiling (above your grip) and head down (below your grip) . . . and get to that postion with as little bending of your body and arms as possible . . " but I'd like to know for sure. (Knowing *how* to do it would be nice, too . . .)
Thank you, Sir. You are exactly correct on all counts.
Initially, you may need to initiate the movement with sufficient "tuck" (leg and hip flexion)to get to inverted.
Not good for an old ring specialist (with no rings in his home gym). Used a pullup bar and adjusted the basketball rim for the jumps. Results: 19/10/15.
I looked like a real athlete today! Jumping as fast as I could to touch the washer hanging from a string a foot above my head had me stumbling about, waving my arms frantically in the air. That damned washer started swinging and of course I missed it plenty of times. I only counted the "hits". Maybe I should have used something heavier.
I thought the inverted hangs would be a breeze. It was a surprise when my lats quit before my grip.
This WOD had me cursing and/or laughing most of the time...good one Coach!
What is a Tabata interval?
Very briefly, a Tabata interval is a particular exercise protocol that can be applied to (almost) any exercise. It is 8 rounds, each having 20 seconds of work and 10 seconds of rest. You do the 8 rounds one after the other, so the whole interval takes exactly 4 minutes. Most of the time, the Tabata interval is used on full-body movements like squats (or jumping).
So, in this WOD, this means jump for the hanging object as fast as you can for 20 seconds, rest for 10, jump again for 20, etc., for 8 rounds.
You "score" a Tabata interval by counting how many reps you get in each of the 8 rounds. Your score for the whole interval is the LOWEST score across all 8 rounds (usually, the last one).
If you use the search function on the main page of CrossFit, you will find LOTS of discussion of this sick, twisted, training method in past posts.
It really should've been 32/10/30 but during my "25" round (my only sub-30 round) I missed the tape 3 times (my target was a strip of athletic tape) and I stopped and looked at the stopwatch with 3 seconds left on the clock.
The inverted hangs, however, were quite anohter story. Between the lats on the hang part of the move and the abs on the pull-to-the-inverted-hang part of the move, I was toast.
13/13/DNF. I knew I couldn't do this in my gym, so I went to the park with my kids. The heat index was about 100-105. The second set of jumps my four year old asked me repeatedly during every rest if she could get on the baby swing. I was sweating like I had taken a shower with my clothes on, and just said to heck with it after set four. I was on track for 13, though. It just occurred to me after all this time that you can actually pace yourself in Tabata workouts, and not go all out on every set, because you always know in advance the toughest ones will be the last ones.