GWM

30” Box Jumps x 10, 30 sec b/t sets x 3
3 min rest
Then…
Tabata box jumps – 20”
Total Reps x BWT = score
3 min rest
Then…
A1. Bench Press @ 30X0; 5,4,3,2,1; 120 sec
A2. Chin Ups @ 10X0; 1,1,1,1,1; 120 sec
3 min rest
Then…
How long does it take you to do 25 double unders for 10 sets…you CANNOT fraction sets…i.e. if you are on set # 5 and you get 15 reps…you start set # 5 again…goal is obviously no breaks and correct rests
Post BWT, Tabata score, UB weights and DU time to comments

19 comments:

  1. DeeJayDecember 16, 2008 at 9:08 PM

    what is 30X0 and 10X0???

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  2. DeeJayDecember 16, 2008 at 11:56 PM

    This comment has been removed by the author.

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  3. Rob SiftonDecember 17, 2008 at 12:17 AM

    Deejay, I believe it is 3 sec down 0 rest and quick up.

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  4. DeeJayDecember 17, 2008 at 2:14 AM

    that makes sense

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  5. OPTDecember 17, 2008 at 6:44 AM

    The numbers for the chins and bench are tempo...this is to ensure "intent"...intending on exploding the weight through the concentric activates high threshold motor units...even if it takes 3 second to lift, one still "intends" on moving it as fast and violently as possible...hope that helps...

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  6. DeeJayDecember 17, 2008 at 7:02 AM

    Yeah I eventually figured out the tempo idea.........
    bwt = 202lbs
    30" box jumps :19/:20/:20
    tabata score = 124x202 = 25048
    Bench Press - 205/215/225/235/245
    Pull ups - all sets with 40lbs
    The gym did not have any jump ropes so I never got to the double unders...... wanted to get some "cardio" in so I did tabata sprints on the treadmill. Off to Mexico I go.........

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  7. OPT MommyDecember 17, 2008 at 7:38 AM

    DJ, rub it in why don't you... have fun in Mexico while we all freeze here!

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  8. rwcorsonDecember 17, 2008 at 10:44 AM

    BWT-176#
    Tabata low-18reps
    Score-176X18=3168
    Pull ups (supinated grip)-30/40/50/60/65
    BP-5x152,4x167,3x182,2x202,1x222
    Dbl unders-9:23, missed on reps 23 in rd 2, rep 12 in rd 4, rep 14 in rd 5 & rep 17 in rd 10. I need to do more work on these when I'm fatigued.

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  9. Rob SiftonDecember 17, 2008 at 11:17 AM

    BW 144#
    Tabata Score = 22608 (lowest was 19)
    Bench = 95/115/135/150/155
    Pull up = 55/70/80/90/100
    D/U's time = 4:48
    (Missed on 5 @ 15 and 10 2 times grrr)
    Shoulders are feeling it today.

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  10. SweeneyDecember 17, 2008 at 12:37 PM

    It's nice to warm up with 50% Body height box jumps...haha

    BWT:155
    Tabata Low:17
    Score: 155 x 17 = 2653

    BP - 152,162,172,182,192
    PU - 45,55,77,88(f),88

    Double Unders: 7:56

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  11. GordDecember 17, 2008 at 12:42 PM

    box jumps 95X150=14250
    bench 193,208,218,220,225
    chins-65,70,75,80,85

    3 rounds of 25du in 11 min...lots of sets that were in the 20's and high teens but they don't count...but I was happy as most of my du are in sets of 10

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  12. rwcorsonDecember 17, 2008 at 1:11 PM

    147 reps for tabataX176#=25872
    The score was worded lowest rep rd x BWT on the board @ OPT

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  13. Trevor SalmonDecember 17, 2008 at 1:55 PM

    bwt 162
    tabata low score 11
    bad drop of on round 3. Board at OPT said low score so I didn't track but think it was 18/15/11/11/11/11/11/11 = 99x162=16038
    BP - 132/142/152/162/172
    CU - parallel grip 40/55/60/65/70
    unfortunately the bench is painful on my elbow so haven't done much lately
    DU in 8:38 missed at 15 on round 1 then on 22 on round 9
    went with the moderate speed steady pace I use for long duration dbl under sessions to minimize the fractioning. No completely spent after so could have push a bit more.
    Enjoy Mexico Brit and DJ

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  14. Optimum Performance TrainingDecember 17, 2008 at 7:36 PM

    Tabata Low = 15. Score is 187 x 15 = 2805. Terrible showing for myself.
    +
    CU - 45/74/85/90/95
    BP - 177x5/188x4/195.5x3/200.5x2/210.5x1. I despise BP.
    +
    DU's = 4:23. Only one fraction... due to a foreign object flying out
    of my mouth.

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  15. Geoff AucoinDecember 17, 2008 at 9:34 PM

    Uhhhh, what was a foreign object doing in your mouth in the first place?

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  16. Chad Action BrandtDecember 17, 2008 at 9:35 PM

    Tabata low score = 18
    Body Wt. 180# (I had to use a 24" box we don't have 20")
    152X180= 27360
    BP = 165/185/200 stopped my Right AC joint keeps popping off and grinding. Yeah I am pissed right now and sore!
    Chin-ups = 55/65/75/80/85
    Double Unders = 4:39 I did the first 2 sets 50reps, then 25's. One fraction on last set...so close!

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  17. Chad Action BrandtDecember 18, 2008 at 7:43 AM

    I screwed up last night guys, I did use a 20" box. We got new boxes and I am a little retarded by the end of the day. My bad.

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  18. Garage CrossfitterJanuary 4, 2009 at 11:14 AM

    Bwt 170x90reps on tabata=15300
    Bench 165 175 185 195 215(def had more left in the tank)
    chins 50 70 80 90 105(should have went heavier)
    25dux10= 10:40 (i probably did close to 500 of these)

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  19. CF Hampton RoadsJanuary 12, 2009 at 6:20 PM

    Tabata Low = 18 (not sure i could have managed more with full extension off the box)
    Score = 170 x 18 = 3060
    BP = 155/185/205/225/235
    Pullups = 45/75/100/110/120 (mixed grip)
    DUs = 5:23. Broke last set at 18. Stopped every set at 25 to partition it into 10 sets. Not sure if that's what was intended.

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