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Baseline WOD & Tabata Deads

By 12/06/2010No Comments


Warm Up

Joint Mobility and Line Drills

Baseline Workout from CrossFit LA / Andy Petranek

For time:

Row 500 Meters

40 Air Squats

30 Ab Mat Sit Ups

20 Push Ups (release at bottom, lock out at top)

10 Pull Ups (chin over bar)

Workout of the Day (WOD)

Tabata Dead Lifts 315M/225W

20 Seconds on 10 Seconds off for 8 Rounds = 4 Minute Workout

Goal is 50 reps

Skill Work

Practice Handstand Push Ups or Holds


Coaches Notes:  The Baseline Workout MUST be done with perfect form unless being modified.  Everyone must use a ball and no bouncing at the bottom and hips open at the top.  Unanchored sit ups touching ground behind your head and your feet.  Release hands on the ground on push ups and lock out on top.  Chin above bar on pull ups.  The only way to get an acurate measurement of progress on this baseline workout is to make sure its done proper every time.  We will be doing this Baseline workout every 3 months / quarterly.

Watch the video and compare your scores.  If ever out in LA stop by and see Andy.