10/02/16 – “Robin Hood” | CrossFit CBD Melbourne

Pre: Skill:

. Tabata Mash Up Hollow Holds VS Mix of Russian & US Kettlebell Swings .

A single Tabata interval consists of eight 20 Seconds of work followed by 10 seconds of rest.
For this "mash up" today you will alternate between the Hollow Hold & the Russian Swings. Meaning you do 20 secs H-Hold, rest 10 secs, then 20 secs KB Swings, rest 10 secs then back to the H-Hold, etc, etc. Go in this fashion until 4 intervals of EACH move has been completed, making a total of 8.
Scale your hollow hold appropriately so that you can hold position for at least 15 of the 20 seconds throughout.
This is not scored.

WoD: "Robin Hood"

. 5 Rounds For Time: 15 Kettlebell Swings (32kg / 24kg) 15 Burpees .

15 Min Cap
Compare to 13/03/15

"Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation." - CrossFit Founder & CEO Greg Glassman. ••• Do not misunderstand or confuse this sentence. Just because we want intensity it does NOT mean you can just go fast with complete disregard for form & technique. You can look to another famous quote to make clearer the situation:

"Intensity must be pursued relative to the physical and psychological tolerance of the individual". ••• Intensity is all relative and is only pursued one mechanics have been met and shown consistently. Then we add the layer of intensity and the results are profound! ••• Take Chris here for example, today he left the Box more Fit than when he came in. He maximised his intensity whilst still holding his form. The result = a kick-ass time on a brutal WoD and the satisfaction of knowing he is getting Stronger & Fitter each time he comes to the Rooftop Of Dreams ! ••• Have you ever wondered about CrossFit but thought you can't do, or its too hard. Well you couldn't be further from the truth. Of course it's hard, anything worth doing is never easy BUT everyone can do CrossFit & that's one of the things that makes it so special. ••• Head to our next intro course Here and see how CrossFit can work for you!