(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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