Drop Dead

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Warm Up
3-POSITION CLEAN + JERK Complex
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Technique and speed is far more important today than loading.

Set #1 – 2 Complexes @ 50% of 1RM CJ
Set #2 – 1 Complex @ 55% of 1RM CJ
Set #3 – 1 Complex @ 60% of 1RM CJ
Set #4 – 1 Complex @ 65% of 1RM CJ
Set #5 – 1 Complex @ 70% of 1RM CJ

Take 3 additional sets to build to a heavy, stay across at 70%, or any combination in between.

CrossFit WOD – “DROP DEAD”

4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs
Station 4 – Deadlifts

A single “Tabata” round consists of :20sec on, :10sec off.
Repeat this timing scheme for a total of 4 times at first the box jump overs, and then move directly into the deadlifts for another 4 rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00 conditioning piece.

How did Tabata come about?

Tabata was founded by a Japanese scientist named Izumi Tabata and fellow
colleagues at a department of physiology in Japan. Izumi and his fellow
scientists decided to conduct a study to compare moderate intensity
training with high intensity training.

He conducted the tests on 2 groups of athletes; 1 of the groups used
the moderate intensity interval training and the other using high
intensity interval training.

In group one; the athletes were training in moderate intensity
workouts (70% intensity) for five days a week for a total of six weeks
with each training session lasting an hour.

Group two trained in the high intensity workouts for 4 days a week
for a total of 6 weeks with each session lasting 4 minutes, at 20
seconds of intense training (170% intensity) and 10 seconds of rest.


Welcome to Morgan who joins us from her CF box in Denver!  Morgan just moved here to go to NAU!

What were the results of the tests?

Group 1 had a significant increase in the aerobic
system (cardiovascular system). However, the anaerobic system (muscles)
gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic
systems increased much more than group ones, and their anaerobic systems
increased by 28%.

Conclusion? Not only did high intensity interval training have more
of an impact on the aerobic systems; it had an impact on the anaerobic (high power output)
systems as well.

So what does a basic Tabata training design look like?

Any exercise can be incorporated into the Tabata training. However
the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest

Most importantly, the intent is to move fast and redline each segment of 20 seconds of work.  If you are slowing down or are unable to hang onto the weight through the 20 seconds, the bar was too heavy or the box was too high.  Overloading or exceeding speed capabilities undermines the development of all 3 components and just turns into an excuse to slow down.

Tabata workouts can surely be called the ‘workout from hell’.  Believe me, it’s going to test your every limit, whether it’s mental or physical. If you are looking for a workout to develop strength, stamina, and mental drive – becoming comfortable with being uncomfortable – Tabata is that method.

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