Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Friday, July 24, 2020

Tabata Intervals for reps of:

  1. Medicine Ball Twisting Throw (alternate sides per round)
  2. Single Kettlebell Box Step Overs – 1.5/1.0 pood
  3. Single Arm Kettlebell Swings (alternate hands each set) – 1.5/1.0 pood
  4. Hands on Box Jump Overs – 24”/20”


Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard

Comments: 3


8lb Med Ball Throws
These make my movement feel snappy.

1 Pood 24″ Box Step Overs
Experiencing great improvement in getting over the box with short legs. My knees are getting way stronger. Managed 5 stepovers at a decent pace.

KB Swings
Yikes! 1.5 pood was just a little too heavy after 3rd round of 10 reps.
Switched to 1 pood, and did 14 reps per round to the end.

Hand on 24″ Box Jump Overs
I still love these. As difficult as they are for me, I really like how I can scale up and down and measure my improvement without smashing my shins. Fantastic for testing my crappy jump power. Love how it works my shoulders too.

Med ball twist throws 10#

KB box stepovers 1 pood

Single arm KB swings 1 pood

Hands on box jumpovers

Thanks Brett

1.  Medicine Ball Twisting Throw: 12# ball 12/12/12/12/12/12/12/12
Total= 96

Tried to go perpendicular to perpendicular while driving off the back foot. Worked really well.

2.  Single Kettlebell Box Step Overs: Rx 6/7/7/7/7/7/7/7
Total= 55

Transition to step overs was slow.

I experimented with taking one big step over with only one foot on the box vs taking quicker smaller steps with 2 feet on the box. Got the same number of reps each round. Maybe got a mental break between rounds.

Also, had to keep the kettlebell on my back between rounds. It took to long to put it down and pick it up.

3.  Single Arm Kettlebell Swings: Rx 10/11/11/11/11/11/11/11
Total= 87

Hook grip saved this movement. Russian swings with Rx weight. Again, slow to transition.

4.  Hands on Box Jump Overs : Rx 22/17/17/16/15/17/17/20
Total= 141

This murdered my shoulders. Legs and cardio were fine. But loading my shoulders… oh lordy…had to step away and shake out my arms a few times. Happy with last round. Decided to hurt myself.

Total reps = 379

Thank Brett. Great class… sorry for what I said midway through. It was said with, love, and blinding grip pain. Awesome job 9:30am.

Log in to comment