10 rounds for time:
200m row
*1:1 rest/work ratio (If it takes 1min to row the 200m, rest 1min)
The 2019 CrossFit Games Open starts today!!!!
Strength
Power snatch
3-3-3-3-3
Power clean and jerk
3-3-3-3-3
Note: Build to max. Drops allowed but keeps the reps within 10sec apart top. Technique focus
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
Sots press 3×10
Gymnastics
Strict pull ups 3xmax
Core
GHD sit ups 3×15
Tabata what?
Tabata burpees to a 6inch target
Tabata chest to bar pull ups
Tabata box jump overs 24/20
Tabata handstand push ups
Score is total reps for the tabatas combined
Note: A Tabata is 8 cycles of 20sec of work with 10sec rest (30sec per round). Each cycle is 4min total. 4min of burpees, then 4min of chest to bar pull ups, 4min of box jumps and finally 4min of handstand push ups. You only have 10sec to transition from one movement to the other.
Tabata definition:
Tabata training (also called Tabata protocol) is a type of HIIT (high-intensity interval training). It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. Their objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise.
To determine this, they worked with two test groups—one doing moderately intense exercise and the other high-intense. Moderate-intensity exercising consisted of a one-hour workout, five days a week, for six weeks. The high-intensity exercising consisted of a four-minute workout, four days a week, for six weeks; each workout consisted of eight sets of 20 seconds of exercise at maximum effort each followed by a 10-second rest. To do the math: (8 x 20) + (8 x 10) = 240 seconds (4 minutes).
The results of the study showed that the moderate-intensity workouts improved the aerobic (or cardiovascular) fitness of test subjects but did little anaerobically. The high-intensity workouts, on the other hand, benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories
This is why CrossFit is so effective as a general fitness program. The high intensity nature of the workouts trains both anaerobically and aerobically. At the same, we build muscle endurance and strength. Regardless what you sport or activity is, CrossFit will benefit you greatly. Many Ironman athletes, marathon runners, swimmer, specific sport athletes (hockey, football, soccer for example) have seen increase in performance for doing CrossFit.
