Kopion 2016

Friday, 6/1/2012 WOD

Cardio:Run 3 miles in under 22 minutes

Conditioning:Tabata Interval Squat-Pushup Test
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals
Once Squat scored is determined, you have 4 minutes to get max pushups

Tabata Squats Score x Total PU = Total Score
Example: 15 squats was the lowest number of squats in 20 sec
In 4 minutes, 60 pushups were completed
Total Score: 15 x 60 = 900

Form is very important for both Squats and Push-ups

Air Squat Demo
http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

Pushup demo-mute the music!
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov