4-4 WOD

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6 Dynamic Push Ups
7 Jump Squats

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

* We are going to cap the pull-ups at 8 on this. Please don’t go over 8 in any one set!

Cash Out…
Easy 400 Meter Run
Ball on hip
Couch stretch on the rack

This is a repost! Courtesy of CF Hollywood…

As Crossfit coaches, we have many responsibilities when leading you through a group class. More than just telling you to go harder. We also have the responsibility of keeping you safe. This means making sure you have good form, are lifting weights within your strength and skill level, are recovering properly and fully understand the movements and workout. However, you the athlete also play a role in your safety. If you have an injury, it is your responsibility to inform the coach. We are not mind readers and have no way of knowing if you are experiencing any aches or pains. If you have a pre-existing condition, like scoliosis, you have to tell us, otherwise there is no way of us knowing. Please do not be afraid to speak up in class. No one’s going to think any less of you if your shoulder is bothering you and you have to modify the workout. We’ve all been in your situation before. If you continually aggravate your injury it will never heal and you will always be hating life. We are more than happy to modify workouts for you in the case of injury or any other physical limitations you may have. Have pins in your ankle? We’ll work around it. Pulled a muscle in your back? No problem. An IED went off when you were serving overseas? We’ll figure it out. (These are all issues we’ve delt with in real life, by the way). We want you to get the most out of your session and if you’re doing damage, you’re regressing, not progressing.

In addition to telling us about your ailments, it is important that you listen to us when we are speaking to you. I know you’ve been crossfitting for 6 months now and you’ve already Rx’d a workout and can overhead squat without bending your elbows, but we just might have some useful information that could help you out, even or prevent an injury. If you’re talking while we’re explaining things you’re not only missing what we’re saying, you’re also distracting others from hearing what we’re saying. Listening to us can also mean NOT listening to the guy next to you. He may be able to do more weight than you or finish faster than you, but that by no means makes him qualified to give coaching points. If you ever have a question, ask your coach, not another member. This is what you pay us for. Get your money’s worth. We’ll be happy to answer. If you’re unclear on something, chances are someone else in class is also unclear, so your question will be beneficial to more than just you.

Remember, we’re all friends. Nobody is going to judge you if your body isn’t in perfect working order at the moment. I know us coaches seem like scary people, but we’re cool. You can talk to us. We won’t bite.


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