Chin-ups weren't on the CFFB website, but I noticed that yesterday's were supposed to be strict (no kipping), so I did them strict today.
Strict Chin-ups, 3 sets for max reps (11,8,7)
Rest
As Quickly As Possible:
30 Back Squats with bodyweight (75kg)
200m Sprint
30 Burpees
Rest
Tabata Push-Press (25kg) - (12,11,10,9,8,9,8,9)
First time doing this workout with full bodyweight squats (I weighed 71kg this morning). Finished in 8:58. My goal was under 10 minutes. I broke the squats into sets of 5. The "sprint" felt like a slog. I had to stop for breath 3 times during the burpees. In Crossfit beware anything that's "only" one round. They burn!
I added Tabata Push-presses as a finisher, since I have a rest day tomorrow. Tabata intervals are 8 rounds of 20 seconds work, 10 seconds rest. Do as many reps as possible. I use a weight that lets me go fast. Tabata work is great for building muscular endurance.
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