WORKOUT OF THE DAY

WORKOUT OF THE DAY 9.21.18

Friday September 21st 6-8pm we will be having a charity fundraiser for a close friend of Coach Nienke and her husband Russell. She is in desperate need for a surgery to remove cancer from her lungs. Please join us to help raise funds to get her the treatment she need. We will also be hosting the UTF Test #3 live with DJ Cruz.

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Fat on the plate doesn’t equal fat on the waist. Saturated and Monounsaturated fats are essential components of performance.
— Power Athlete

SKYLINE CROSSFIT NEWS


Ulitimate Test of Fitness, Test 3:

Tabata Squat followed by 4 minutes of Ring Muscle-ups

Performance: After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.

 

Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes.

 

Modifications:

Intermediate: 1 Burpee Chest to Bar Pull Up = 1 Muscle Up (bar is placed 6" from fingertips  while feet are flat on ground)

Scaled: 1 Burpee Pull Up = 1 Muscle Up (bar is placed at middle of forearm while feet are flat on ground)

 

Character: The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This combination alone is suggestive of an athlete’s total fitness.

WORKOUT OF THE DAY

Warmup:

Squat Warm Up

Skill:

Fast/Rebounding Air Squats

Muscle Up Progression

WOD:

TABATA Squat

immediately followed by

4min AMRAP of:

Ring Muscle Ups

rest 8 minutes

TABATA Squat

immediately followed by

4min AMRAP of:

Ring Muscle Ups

Intermediate:

1 Burpee Chest to Bar Pull Up = 1 Muscle Up (bar is placed 6" from fingertips while feet are flat on ground)

Fitter Faster: 1 Burpee Pull Up = 1 Muscle Up (bar is placed at middle of forearm while feet are flat on ground)