San Mateo Boot Camp Fitness 2/27/13- Have You Done a TABATA Workout Lately?

San Mateo Boot Camp Fitness 2/27/13-  Have You Done a TABATA Workout Lately?

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Add massage/mobility work for forearms and pecs * I am seeing more shoulder and wrist issues lately and they are posture/ergonomic related but these issues cause pain when doing pressing and push-up type exercises. Educate them to do more of this and to be aware of posture at work also. Get them to purchase a stick as needed for forearms. If there are questions, call me to review

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Plank with wide feet *Alt. hip ab/ad *3B’s *Educate here about core stability

2.     Side Plank (RT Side) *Keep plank-stay tight *Shoulders back & down-Lock and squeeze *Educate here about core stability *Head back

3.     Side Plank (LT Side) *Keep plank-stay tight *Shoulders back & down-Lock and squeeze *Educate here about core stability *Head back

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max effort

1.     Vertical Reverse Wood Chop   *2B’s *Start with arms straight in front of chest, feet shoulder width, hinge from hip into squat and explode onto toes bringing arms overhead*Squeeze butt at top and hold for 2 s *Educate about explosive toss-triple extension of ankle knee and hip *educate about # 4

2.     Modified Handstand Push-ups *In downward dog position on toes,  perform push-up *Lock shoulders back & down *educate about # 5

3.     SB Bear Hug Staggered Squat (Switch feet on each set)  *Feet shoulder width, back foot should be on toes and toes should be even with heel of front foot *Hinge from hip *2B’s *Lock shoulders back & down – Squeeze *educate about # 1

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.

1.     SB Bear Hug Staggered Squat (Switch feet on each set) **Feet shoulder width, back foot should be on toes and toes should be even with heel of front foot *Lock shoulders back & down – Squeeze *Hinge from hip

2.     Forward-Backwards Slalom to Sprint (perform 3 cones slalom-sprint to 4th cone 45 feet away) *A forward-backwards slalom is a lateral movement *The boot camper faces the cones and weaves through the cones using lateral movements, small adjustment steps,  moving forwards slightly to 3^rd cone *Stay low and be quick

3.     Jumping Pull-ups *Neutral grip-palms facing each other *Lock shoulders back & down *Toes Up

4.     MB Underhand Explosive Toss *Preferably Throw Ball Into Wall *Can also do with a partner if no wall

5.     Modified Handstand Push-ups *Keep hips over shoulders *Place knees on bench or box *Head should be close to bench or box *Lock shoulders back & down http://www.crossfitinvictus.com/wod/friday-february-20-2009/

6.     Backwards Lunges with MB/Plate Arm Raise *Alt. sides *3 B’s

7.     Lateral Mirrored Agility Drill (Lateral) (Switch leaders after each 20s interval)

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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