CrossFit Now – CrossFit
WOD
“Empty Nester” (5 Rounds for reps)
“Empty Nester”
Tabata is: 8 Rounds. :20 work / :10 Rest
[0:00-4:00]: Tabata Front Rack Reverse Lunges
[4:00-7:00]: 400 Meter Run, 500 Meter Row, or 1k Bike
[7:00-11:00]: Tabata Strict Press
[11:00-14:00]: 400 Meter Run, 500 Meter Row, or 1k Bike
[14:00-18:00]: Tabata Front Squat
[18:00-21:00]: 400 Meter Run, 500 Meter Row, or 1k Bike
[21:00-25:00]: Tabata Bent Over Rows
[25:00-28:00]: 400 Meter Run, 500 Meter Row, or 1k Bike
Your score is:
Total Front Rack Reverse Lunges
Total Strict Press
Total Front Squats
Total Bent Over Rows
Slowest time for Run/Row/Bike in Seconds
(1 rep for each second) If you don’t complete
it in 3min then 180 is your score here)
RX+-Same as RX
RX-45/35#
50-59-35/25#
60+-15#/11# or two 8# or 5# Dumbbells
Basics-PVC Rest During 3 min
DESCRIPTION
In this longer barbell stamina and cardio workout, we’ll alternate between two stations
We’re going with an empty barbell to ensure that athletes can hold onto the weight for all 8 rounds of 20 seconds
You can take the barbell out of the rack or off the floor
FRONT RACK REVERSE LUNGES
Alternate legs every rep
The back knee should touch the ground each time
Stand to full extension at the top
STRICT PRESS
The bar should make contact with the shoulders in the bottom of each rep
BENT OVER ROWS
The bar should make contact just above the belly button
Elbows reach full extension at the bottom