CrossFit Bartlesville – Mayhem Affiliate – Monthly Challenge

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Metcon (Checkmark)

Tabata:

8 Sets (:20 on/:10 off)

-Flutter Kicks

-Reverse Crunches

-Russian Twists

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 = Flutter Kicks

Min 4:00-8:00 = Reverse Crunches

Min 8:00-12:00 = Russian Twists

This is how the first two minutes would go:

Clock time :00 to :20 = Max reps of flutter kicks

:20 to :30 = Rest

:30 to :50 = Max reps of flutter kicks

:50 to 1:00 = Rest

1:00 to 1:20 = Max reps of flutter kicks

1:20 to 1:30 = Rest

1:30 to 1:50 = Max reps of flutter kicks

1:50 to 2:00 = Rest

2:00 to 2:20 = Max reps of flutter kicks

2:20 to 2:30 = Rest

2:30 to 2:50 = Max reps of flutter kicks

2:50 to 3:00 = Rest

3:00 to 3:20 = Max reps of flutter kicks

3:20 to 3:30 = Rest

3:30 to 3:50 = Max reps of flutter kicks

3:50 to 4:00 = Rest

Then you would immediately start into the next tabata for reverse crunch

Demo Videos

Flutter Kicks

Reverse Crunch

Russian Twist

Modifications

Flutter Kicks —> Modified Boat Hold with Leg Extension

Reverse Crunch —> Modified Reverse Crunch

Russian Twists —> Modified Russian Twist