Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.
Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row
Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row
Comments on 210615
46 Comments
CFWUx2
7-8secs-6*-17secs-54(sum cals)
*Started at 9, then 8, then 7, finished at 6 per rnd
Squats-62
L sits-92
Ring rows-49
Handstand holds-76
No rower, so SDHP-72
July 20th, 2021
wu: bike, pvc, bar
skill: hs
wod: tab. bsq 25 kg = 66 reps
1 min rest
tab. hollow hold
1 min rest
tab. ring row = 74 reps
1 min rest
tab. hs hold box 71'
1 min rest
tab. ski cal = 36 cal
post: bike, stretching
57 squats (pr is 67)
80 seconds L sit on floor 2x05s/round
54 ring rows no angle/feet on floor
80 seconds free handstands
52 calories
Felt tired today, ate badly, worked out late, performed as expected.
180/42/176cm
My scaling:
BS with 37.5kg
Tuck L - sits
Free Handstands - as rxd
DU, subbed no rowing machine
Ring rows
My score: 663 reps total.
M/25/5'8"/155lb
CrossFit AFK
11-11-11-10-10-11-10-10
(84reps, 95lb)
20-20-18-17-17-17-17-17
(143sec, Tuck hold from a hang)
8-6-5-5-5-4-4-4
(41reps, feet set just above rings on a 30in box)
20-20-20-20-20-20-20-20
(160sec, handstand on wall)
6-8-8-8-8-8-7-8
(61cals)
43-140-51-96-41
45# back squat
alt one straight one bent l sit on floor with hands out front
ring rows feet under rings
handstand hold on wall
cal row
F/24/5’5/140
CrossFit AFK
Scaled squats to 65 lbs, L-sits to tucked knees, and handstand hold to heels lightly touching wall
Squat 80, sits 125, ring row 59, handstand 130, row 44
Backsquats 70
Lsit (parallels) 115seg
ring rows (feet elevated) 49 Reps
handstand hold (free) 56seg
row Cals 54
M/35/6'/175#
Back squats: 83
L-sit: 80 seconds
Ring rows: 50
Handstand hold: 141 seconds
Row: 65 calories
Tabata back squats, 65/95 lb. (69reps)
Rest 1 minute
Tabata L-sit (6 unbroken/1 broken/1unbroken)
Rest 1 minute
Tabata ring rows (54 reps)
Rest 1 minute
Tabata handstand hold (0 unbroken)
Rest 1 minute
Tabata row (75~76 calories)
https://youtu.be/y6VsbrHI7FE
Tabata back squats, 95 lb. - 44 reps
Tabata L-sit - 90 sec
Tabata ring rows - 40 reps
Tabata handstand hold - 80 secs
Tabata row - 44 cal
squat-60
ring row-38
l-sit-106
hs hold-107
row-59
370
BS 95#: 72 reps (8-8-9-9-9-9-10-10)
L sit: 10”/round
Ring row: 51 reps (9-8-6-6-6-5-5-6) (PR!)
HS hold: 20”/round
Row: 68 reps (8-9-9-9-8-8-8-9) (5 better than last time, but 10 short of PR with fresher legs)
Great article. Nicely summarized.
BS - 70 (95#)
L-sit (dip bars) - 83 sec
RR - 59 (had to do this on a bar bell)
HH (back to wall) - 104 sec
Row - 59 cal
Compare to:
210105
BS - 67 (95#)
L-sit (hanging) - 86 sec
RR - 78 is listed but that can't be right, was probably 58
HH (back to wall) - 92 sec
SDHP for row - 71 (65#)
5 mile Trail Run @ Laurentian Divide
55:06
Had to scale quite a bit bc of gym equipment, plus apartment gyn was packed did tabatas for everything:
Air squats kept 14
Side plank left and rt switches 20 sec per
Push ups did 8s
Handstand hold off wall kept 20sec per
Row just rowed hard no realy counter the thing was weird
Tabata back squats: 35 reps w/ 55# bar
Rest 1 minute
Tabata L-sit: 8* 20 seconds L-sit tuck holds
Rest 1 minute
Tabata inverted rows: 32 reps
Rest 1 minute
Tabata handstand hold: 4*45 seconds wall-facing holds, 15 seconds rest
Rest 1 minute
Tabata DB SDLHP: 64 reps w/ 2x20# DBs
--
Low energy day... sleep deprived and pressed for time. Pity, as I remember doing and really enjoying 201105. Not so much today.
5km easy run in the morning.
84/ 108 sec / 61/ 160 sec / 62 cal
modified
40# dbs back squats
seated v / L sits
bow flex pulls (rings outside)
hand stand holds
row for calories
mostly lost count, but it was good enough
Back squats (65#): 80
knee raises : 138 sec
ring rows: 59
handstand holds: 160sec
SDHP (45#): 89
Compare to: 78/112/60/160/91
71 - 95lb back squats (from floor, hold entire time)
125 - knee tuck L-sits(sec)
59 - ring rows(horizontal)
137 - HS hold(sec)
83 - row(cal)
Rx other than L-sits
476
M/30s/225lbs
Lost count - scaled/lots of mods
Rx’d
Sq. : 85 reps @ 95#
L sit: 117 sec. on parallettes
RR: 60 reps
HSH: 146 sec. against wall
Row: 54 calories
201105:
Sq. :75 reps @ 95#
L sit: 103 sec. on parallettes
RR: 63 reps
HSH: 144 sec. against wall
Row: 53 calories
191209:
68 reps @ 95#
110 sec. on parallettes
58 reps
124 sec. against wall
65 calories
DIFRAN
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Doumbbell front squats, 22.5kg x2
Strict pull-ups
-13:46
same sc as previous. Lsit tuck hold from parallelette/hs against wall
Today: 50/140/48/123/58 = 419 reps
11/5/20: 47/130/47/130/57 = 411
12/9/19: 56/125/60/115/61 = 417
Tabata back squats, 31 lb. DBs ---56
Rest 1 minute
Tabata L-sit - ----128
Rest 1 minute
Tabata seated banded rows ( with legs extended on floor and band is against the feet ) --------71
Rest 1 minute
Tabata handstand hold. ------80
Rest 1 minute
Tabata run ( sprints, and jog on rest )
-----. 1 km
Back squat - 81
L-sit - 112
Ring rows - 92
Handstand hold - 152
Row - 55
Total 492 versus 419 on 191209
448 total rep-second-cals Rx'd
Back Squats: 11's = 88
L-sit (on rings): 15-15-15-15 12-12-12-12 = 108
Ring rows (legs parallel to ground): 10-10-10-7 7-5-6-6 = 61
HS-hold (against wall): 20-20-16-16 16-16-12-16 = 132
Row: 8-8-8-7 7-7-7-7 = 59
201105 was 83-100-59-108-59 = 409
m/53/5'11"/200#
Started in the 2007-08 timeframe. While my running has become markedly slower over the years, my overall conditioning, especially strength, has improved dramatically. As a 58 year old I’m much stronger than as a 50 year old, and my Murph time is 5-6 minutes faster than 6 years ago. So glad I happened onto CF.
Squats, 75#: 94
L-sits, using parallel tea: 82 sec
Ring rows, near parallel to the ground: 56
Handstand holds: 89 sec
Rows: 50 cals
371 total
Ring rows by far the worst part of this workout. Started with 11 reps, ended with 5s and 6s. Ugh.
58/5’8”/160
Yeah - the ring rows get me on this one too!
Champions Club Scaling Notes
RANT
The longer I coach Tabata, the more I realize how much we assume in order for this to be done well in a group. 1) a general understanding of rotations/format, 2) technique on movements, 3) technique to do movements faster than you normally would, and 4) the stamina to make this 20-on-20-off, not 10-on-20-off.
MAIN DECISION
Did I read the rant and think, "yeah, that sounds like me" or do I need to pick a more consistent time scheme with less sense of urgency?
WORKOUT THEMES
Squatting, the holding the bottom of the squat (L-sit is bottom of squat from the hips perspective), pulling from the shoulders, pushing from the shoulders, and a good ol' traditional cardio piece.
TECHNIQUE SCALE
Practice L-sits and handstands in the warmup and do an AMRAP in 20 minutes of run/row, squat, and ring row
CONSISTENCY SCALE
Sub bottom of squat hold for back squat (probably not 95), sub hollow hold for l-sit, sub ring row hold for ring row.
INTENSITY SCALE
Sub knees to elbows for l-sit and sub handstand push-up for handstand hold
INJURY SCALE
Upper-body - sub one-arm ring row and dumbbell press and run
Lower-body - skip on back squats, otherwise you're good
MY STUFF
Checked the box as rx'd, just did 800m run instead of row
GENERAL FEAR LEVEL: 7
Squats - 86
L-Sit - 32s (done for four rounds using KB's for parallettes, than switched to V-holds for 20s each last four rounds)
Barbell rows (from lying position, no rings) - 66
Handstand Hold - 130s
Single-Unders (no calorie measuring equipment) - 400
compare to:
85
10s
55
55s
259
Progress!!! Really happy with the progress on handstands and rope, L-sits still need some work.
BS 12 11 10 10 10 11 11 10
LS 20 20 20 20 20 17 15 15
RR 17 15 12 11 12 10 12 12
HS 20 20 20 20 20 20 20 20
R 7 7 7 7 7 7 7 7
back squats = 75
scaled to knee tuck = 20 sec each round
ring rows = 46
hs hold = 20 sec each round
row = 60 calories
Been Crossfitting for 15 years now, and I heartily approve this message...
75lb back squats - 101 reps
ring tuck holds - 154 secs
ring rows - 58 reps
handstand holds - 153 secs
elliptical trainer, low resistance - 0.23 mi / 22.5 cal
Terrific article — the wide age range of CrossFit athletes is a big plus and inducement to keep at it and try harder. It also keeps you from getting grumpy says this 76 yo.
https://youtu.be/2UEzapmk5Rk
Tabata back squats, 65 lbs 11-10-10-10-10-9-9-8
Rest 1 minute
Tabata L-sit from bar 8-8-8-8-8-7-7-6
Rest 1 minute
Tabata ring rows 14-13-11-11-10-9-8-7
Rest 1 minute
Tabata handstand hold pike from box 11-11-10-10-10-9-9-8
Rest 1 minute
Tabata row cal 6-6-6-5-5-4-4-4
Scaled/subbed:
2x45#DBs squats: 73
sitting L sit: 160s
70#DB single arm row: 49 each arm
box pikes HS: 160s
2x20#DBs SDHP: 103
Doctors that CrossFit are passionate about it for one simple reason: it works.
Definitely doing this tomorrow!