Tabata mash up – Thu 10.05.17

 In W.O.D.

Skill: Tabata Mash Up
8 minutes (16 rounds) of 20 seconds on, 10 seconds off. Alternate between:

  • Hollow Rock
  • Handstand Hold

*How should these two positions be similar?

Conditioning:AMRAP in 15:00:
– 10 1-arm KB Swing – Left (Performance: 53/35#, Fitness: 44-53#/26-35#, Health: 35/18#)
– 10 1-arm KB Swing – Right
– 20 Sit Ups (Performance: GHD, Fitness/Health: abmat)
– 20 yard Bear Crawl w/ KB/DB Push* (choose implement/weight)

*For Bear Crawls, you can’t (and don’t want) to perform this movement strictly.  You need to bend the knees, get the hips down, and drive horizontally as you press the KB/DB


All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at [email protected]


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!

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