1-9-12

Weightlifting

Snatch – 60% 5 x 1
Clean & Jerk – 60% 5 x 1
Back Squat – 40% 3 x 2 (focus on acceleration up)
Squat jump – 3 x 3

TEST 3. TABATA SQUAT FOLLOWED BY 4 MINS OF MUSCLE UPS

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then
has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be
consecutive, i.e., without rest. All squats must be from below parallel to full extension of
the hip and leg.

The test score is the Tabata Squat score (weakest number of squats in each of eight
intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the
number of muscle-ups completed within four minutes. Total time for test: 8 minutes.

With regard to the muscle-up, there are two possibilities for adaptation. One is to assist
manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.

The Tabata Squat is a CrossFit classic testing both athletic hip function as well as aerobic
and anaerobic capacity. The muscle-up is arguably the single best upper body exercise. This
combination alone is suggestive of an athlete’s total fitness.

WOD

Complete a second round of the test with an extended period of rest between rounds. If you cannot perform any variation of the muscle-up modification, perform the following WOD:

Tabata Squat
Rest 1 min
Tabata Row
Rest 1 min
Tabata Sit up
Rest 1 min
Tabata Kettlebell Swing