Based on the 8″ of snow most of Huntsville and Madison received last night all CFI class will be closed today. We will keep you updated on further cancellations.
10 Rounds for Score of
- Tabata Burpees
- Tabata Barbell (male: 90% body weight, female: 60% body weight)
This is a 10 round workout lasting exactly 10 minutes. Each round consists of 20 seconds of burpees, followed by 10 seconds of rest, followed by 20 seconds of barbell work, followed by 10 seconds of rest. This cycle repeats 10 times until the athlete has completed a total of 10 work intervals of burpees and 10 work intervals of barbell maneuvers. This workout is scored for points. Points are awarded as follows:
Burpee: 1 point
Power Clean: 1 point (Just get the bar from the ground to your shoulders, doesn’t matter how.)
Squat Clean: 3 points (Full depth required for points.)
Squat Clean and Jerk: 5 points (Full depth squat clean + get the bar locked out overhead, doesn’t matter how.)
Athletes can choose which barbell maneuver they wish to perform during barbell work. Barbell must return to the ground between maneuvers. Athletes may earn as many points as possible during the 20 second work interval by performing as many maneuvers as possible. For example, an athlete could perform a squat clean and jerk, return the bar to the ground, and then perform a power clean during her 20 seconds to earn a total of 6 points.
Prescribed load for males is 90% body weight. Prescribed load for females is 60% body weight. Round down to the nearest 5 pounds. For example, a female with a body weight of 130 lbs would multiply 130 * 0.6 = 78 lb. Rounding down to the nearest 5 lbs means she will use a 75 lb barbell. Trainer/athlete method will be used to make scoring easier. Athletes may choose their partners.
Barbell load will be scaled as follows, but you might be interested in competing for the top male and female spots in your class if you are capable.
Tony Budding reviews the last WOD cycle – video [wmv] [mov]