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Wednesday 4011

Published on September 9, 2015, by in WOD.

CrossFit Bellevue – CrossFit

Benchmark Friday Hint:

sit down. stand up. repeat.

View Public Whiteboard

Warm-up

(No Measure)

CFBV JA’s & Dynamic Warm Up

Weightlifting

Push Press (3 x 3 @ 80%)

Metcon

Metcon (AMRAP – Reps)

TABATA Style:

Push Ups

Deadlifts (185/135)

Abmat Sit Ups

Box Jumps (24/20)

*16 mins of work

**no rest between sets/movements
The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Cool Down/Stretch