Warm Up
EdgeFIT Olympic
Strength
[5x5] Double Dead Squat Cleans
-Lift maximum load possible for allocated reps, rest as needed b/w sets.
Work Capacity
Perform 3 rounds for time of:
[400m/.25] Run
[20] Knees to Elbows
[16] Overhead Sumo Deadlift High Pulls [24kg/53lbs]
[12] Burpees
-Scale loads and modify movements as required.
Warm Up
EdgeFIT Body-weight
Work Capacity
Perform 5 rounds for time of:
[12] Pull Ups
[24] Air Squat Jumps
[36] Butterfly Sit Ups
-Scale loads and modify movements if required.
Finisher
“Death by Push Up”
With a continuous running clock perform maximum reps possible of:
Hand Release Push Ups
-Perform 1 rep in the first 30 seconds [0:00-0:30], 2 reps in the second 30 seconds [30-1:00], 3 reps in the third 30 seconds [1:00-1:30] and so on until you can no longer keep pace with the clock. Record total reps.
Warm Up
EdgeFIT Olympic
Strength
[5x5] 1 Arm Dead Clean & Press [reps per arm]
-Lift maximum load possible for allocated reps, rest as needed b/w sets.
Work Capacity
Perform 3 rounds for time of:
[12] Double Shoulder Press [2x24kg106lbs]
[16] Double 1 Leg Deadlifts [2x24kg/106lbs]
[20] Box Jumps [24"]
[30] Overhead Swings [24kg/53lbs]
[20] Bottoms Up [Goblet] Front Squats [24kg/53lbs]
[10] Double Dead Cleans [2x24kg/106lbs]
-Scale loads and modify movements as required.
-Post comments, loads, and times…
Warm Up
[5x5] Double Front Squats / Barbell Front Squats
-Lift maximum load possible for allocated reps, rest as needed b/w sets.
Work Capacity
“Snow Storm”
Perform 3 rounds for time of:
[12] Renegade Rows [2x20kg/88lbs]
[16] Pull Ups
[20] Overhead Swings [24kg/53lbs]
[24] Double Unders / [72] Single Unders
[20] Air Bells [16kg/35lbs] / Wall Balls [20lbs]
[16] Elevated KB Push Ups
[12] Ring Dips / Elevated KB Dips
-Scale loads and modify movements as required.
Merry Christmas Edgefitters!
See you in 2011!…
Note: There will be no workouts posted for the remainder of this week. I plan to resume posting on Monday 27th December, however I will be out of the country and it may be difficult so please bear with me…
Happy Holidays!
EdgeFIT head coach Ross Gilling performs EdgeFIT “Jackie”.
This is fundamentally a kettlebell variation of the CrossFit Girl WOD known as “Jackie”.
In this video Ross demonstrates the workout performed for time.
EdgeFIT “Jackie”
For time:
[100] Sumo Deadlift High Pulls [20kg/44lbs]
[50] Bottoms Up Thrusters [20kg/44lbs]
[30] Pull Ups
Time – 7:16
Warm Up
[7x1] 2 Hands Anyhow
-Lift maximum load possible for allocated reps, rest as needed b/w sets.
Work Capacity
“Deano” [This is our adaptation of the CrossFit Girl WOD "Linda"]
Perform 10,9,8,7,6,5,4,3,2,1 reps for time of:
Quadruple Sumo Deadlifts [approx. BW]
Double Floor Press [approx. 3/4 BW]
Double Hang Squat Cleans [approx. 1/2 BW]
-Scale loads and modify movements if required.
-Post comments, loads, and times…
Lance after an excursion into the pain cave…
