3/27/2014 Tabata Stations…CORE WORK…Weighted Pullups

Posted on Mar 26, 2014 in GRIT by crossfitgrit 0 Comments

METCON

Tabata Stations

8 rds of :20 WORK :10 REST

Complete all 8 rds of the exercise before rotating.

Take 1 min rest to rotate to next Station. Record Score

1. Row for Calories

2. Slam Ball 30/20

3. Burpee to Plate Touch 45#

4. Double Unders/ Singles

Score Example  60/50/45/140

CORE

25 to 50 Rower/Box Plank Pikes

Feet on rower seat, hands on 20″ Box.  Start in Plank and then pull feet in and Butt Up to Pike, Lower back down.

Strength

Weighted Pullups (Pullup/Chin Up/Mixed Grip…Just start from Deadhang and do not KIP)

Use DB’s, or weight Belt and KBs

Strict Pullup Band work for others.

Gritter            1  /  2  /  3  /  4      Total

Shawn          77 / 81 / 69 / 193    420

Steven G.     69 / 80 / 56 / 199    404

Mike K.         76 / 89 / 44 / 187    396

Hal               83 / 89 / 70 / 137    379

Scott            62 / 80 / 49 / 145    336

Celeste        51 / 75 / 36 / 129     291

Laura           43 / 41 / 37 / 153    274

David           62 / 63 / 33 / 111    269

Jessica         50 / 69 / 33 / 117    269

Anne           49 / 67 / 41 / 84      241

Craig           65 / 46 / 30 / 99      240

Jacob           70 / 50 / 32 / 73      225

Buddy          60 / 55 / 30 / 70      215

Christina      52 / 61 / 31 / 54     198

Steve S.       64 / 73 / 44 / 400    314

Jenny           50 / 76 / 41 / 420    307

JHyde           62 / 63 / 43 / 425    305

Bryan           60 / 60 / 43 / 399    296

Josh Y.         64 / 55 / 32 / 370    274

Mandy          40 / 45 / 40 / 436    270

Jane             37 / 64 / 36 / 397    269

Kip               52 / 53 / 46 / 314     255

Haley           44 / 69 / 32 / 320     251

Phil              47 / 62 / 24 / 84step  217

Miranda C.  33 / 22 / 44 / 333      210

Hollie           47 / 58 / 37 / 193     206

Nikki            43 / 47 / 32 / 141     165