Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
Metcon (Checkmark)
Tabata:
8 Sets of Each Movement (:20 on/:10 off)
– Scissor Switch
– Sit Ups
– Plank Jacks
No rest between sets
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 12 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:
Min 0:00-4:00 = Scissor Switch
Min 4:00-8:00 = Sit Ups
Min 8:00-12:00 = Plank Jacks
This is how the first four minutes would go:
Clock time :00 to :20 = Max reps of scissor switch
:20 to :30 = Rest
:30 to :50 = Max reps of scissor switch
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of scissor switch
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of scissor switch
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of scissor switch
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of scissor switch
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of scissor switch
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of scissor switch
3:50 to 4:00 = Rest
Then you would immediately start into the next tabata for sit ups.
Demo Videos
Scissor Switch
Sit Ups
Plank Jacks
Modifications
Scissor Switch —> Modified Russian Twist
Sit Ups —> Quarter Sit Ups
Plank Jacks —-> Elevated Plank Jacks