50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-ups
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 reps
This workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
If you are doing something you do not enjoy,
such as a certain type of work because you
need the money for school, your family, or whatever,
and find yourself complaining and feeling hard
done by, then you are enduring a life of conflict.
You either have to change your thinking or your job.
When you choose to do something for a certain
benefit such as money, complaining while you are
doing it is, of course, a waste of energy and time
and is self-destructive.