*

*












*Msg&data rates may apply. | Privacy Policy | T&Cs








Apr
02
2024

CFK Monthly Challenge – Tue, Apr 2

By admin 0

CrossFit Kendall – CFK Monthly Challenge

View Public Whiteboard

April Ab Challenge – Day 2 (2 Rounds for reps)

Tabata – 8 Rounds of 20 seconds on/10 seconds off:

– Heel Taps

– Plank Shoulder Taps

Perform all 8 rounds of heel taps before starting the 8 rounds of plank shoulder taps.

Scoring

Heel Taps: Left side + Right side = 1 Rep

Plank Shoulder Taps: Left side + Right side = 1 Rep
Workout Flow

A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).

For this workout, you will have a 8-minute clock going. You will do a full tabata of each movement before moving on to the next movement. Here is a breakdown of the movements:

Minutes 0:00-4:00 = Heel Taps

Minutes 4:00-8:00 = Plank Shoulder Taps

Clock time

:00 to :20 = Max reps of heel taps

:20 to :30 = Rest

:30 to :50 = Max reps of heel taps

:50 to 1:00 = Rest

1:00 to 1:20 = Max reps of heel taps

1:20 to 1:30 = Rest

1:30 to 1:50 = Max reps of heel taps

1:50 to 2:00 = Rest

2:00 to 2:20 = Max reps of heel taps

2:20 to 2:30 = Rest

2:30 to 2:50 = Max reps of heel taps

2:50 to 3:00 = Rest

3:00 to 3:20 = Max reps of heel taps

3:20 to 3:30 = Rest

3:30 to 3:50 = Max reps of heel taps

3:50 to 4:00 = Rest/transition to next movement

Then you would immediately start into the next tabata for Plank Shoulder Taps

Demo Videos

Heel Taps

Plank Shoulder Taps

M30 Scaled and Mayhem Mom Options

No modification for heel taps.

Knee Plank Shoulder Taps OR Bear Crawl Alternating Shoulder Taps

Monday - Friday Mornings
5:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
SATURDAY
9:00 AM - 1:00PM
Facebook Page
>
Testimonials

Coaches very attentive to each member, meeting them where they are in their fitness needs. They are encouraging, ...

Rice_n Peas

Coaches actually care about everyone at the box, from the beginners to the seasoned veterans ...

Dexter Samour

I worked out there while on vacation and LOVED IT! The staff was so friendly and even though ...

Valerie Alvarez

The staff and athletes were so friendly and hospitable. I was there visiting my family and I would love to go back.

Larry Hugh

I want participate in the workout program.

Agustin Caserta
Copyright © 2016 Crossfit Kendall All Rights Reserved. Web Development by Web Miami