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Tuesday 12th June 2012
click on the logo to go to the Official Web Site

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CrossFit Routine

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"TANYA"

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400 metre run

30 x Overhead Squats

21 Pull Ups

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Three Rounds

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photo of Tanya from November 1979

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Overhead Squats

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Preparation
hold barbell overhead with very wide overhand grip
position toes outward with wide stance
maintain bar behind head with arms extended

Execution
descend until knees and hips are fully bent
or until thighs are just past parallel to floor
knees travel in direction of toes
extend knees and hips until legs are straight
return and repeat

Comments
keep head forward, back straight and feet flat on floor
have equal distribution of weight through forefoot and heel

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Details and Times

REMEMBER

do not compare times

this chart is to check on

YOURSELF

the next time this program is completed

NAME / DATE OVERHEAD SQUATS POWERBAND NOTES TIME
         
SHARON  
12th June 2012 used 20 kilo for first round
and then went to 12 kilo 		blue  warm up = seven burpees
per minute for five minutes		 20 mins 12 secs
         
         
TANYA  
12th June 2012      warm up = seven burpees
per minute for five minutes		 started first run
but did not finish
         
         
MILLIE  
12th June 2012 12/13 kilo  blue  warm up = seven burpees
per minute for five minutes		 19 mins 56 secs
         
         
KEN  
12th June 2012 used 30 kilo for first round
and then went to 20 kilo 		red  warm up = seven burpees
per minute for five minutes		 19 mins 30 secs
         
         
JOHAN  
12th June 2012 used 30 kilo for first round
and then went to 20 kilo 		orange  warm up = seven burpees
per minute for five minutes		 17 mins 00 secs
         
         
ELSIE  
12th June 2012 12/13 kilo  blue  warm up = seven burpees
per minute for five minutes		 18 mins 30 secs
         
         
COLIN  
12th June 2012 20 kilo  red  warm up = seven burpees
per minute for five minutes		 17 mins 20 secs
         

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