Push it!
A great night at CFT tonight. We hit a tabata mash up of Hang Power Cleans and Push Jerks borrowed from CrossFit Park City followed by weighted pull ups and some tyre flip fun to finish. Everyone excelled but the night belong to Mike who got some strict deadhang pull ups. Just a few weeks ago Mike was using the blue band (our second boing-iest) so we’re really proud that his hard work is paying dividends!
‘Tabata Mash Up’
Hang Power Cleans
Push Jerk
Tabata is a training protocol where you work for 20 seconds, then rest for 10, completing a total of 8 intervals. In a Tabata Mash Up, you alternate between the two exercises; in this case the hang power cleans and the push jerks. In total there are 16 intervals, and the workout lasts for 8 minutes.
Weighted Pull Up – find a 5 rep max
‘Tyre Flip Challenge’ using ‘Stan’
20m Flips with a jump in and out
20m Flips
Athlete – Mash up total reps and weight, Pull Up Max, Tyre Flip Challenge Time
Team 6.30
Gareth – 77 @ 40kg, 12.5kg PB, 2.06
Team 7.30
Mike – 90 @ 30kg, Purple band for 5 plus deadhangs for 2 PBs, 1.54
Lee – 101 @ 15kg, Green & Purple Band, 1.28
David – 117 @ 40kg, 17.5kg PB, 1.40