Butterfly Sit Ups

All posts tagged Butterfly Sit Ups

“Gutless”[9/13]

Posted by Ross Gilling on September 12, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

[1.] Warm Up

Power

[2.] Strength/Skill

Perform 10 sets x 10 unbroken reps of:

Double Sumo Deadlifts

*10 min time limit.

[3.] Work Capacity

“Gutless”

Perform maximum reps possible in 4 x 4 minute rounds of:

[60 sec] Double Swing Squat Cleans [2x16kg/2x8kg]

[60 sec] Dips [rings/kb/paralettes]

[60 sec] Burpees

[60 sec] C2 Rower [calories]

*With a continuous running clock perform maximum reps possible in 60 sec of each movement, there is no rest b/w exercises, rest 60 sec b/w rounds.

-See previous scores here: 6/13

[4.] Finisher

Perform 3 rounds of:

[16] KB Sit Ups [24kg/16kg]

[32] Butterfly Sit Ups

-Post comments & scores…

9/11 Throwdown crew at CrossFit Spartanburg.

Everyone rose to the occasion and there were some truly inspirational performances

in honor of those who suffered and lost their lives. 

“Debacle”[8/11]

Posted by Ross Gilling on August 10, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 5 comments

[1.] Warm Up

Power

[2.] Strength

6 sets x 3 reps of:

BB Overhead Squats

Weighted Pull Ups

*Alternate movements, rest 1-3 min b/w sets.

[3.] Work Capacity

“Debacle”

For time:

[8] Double Bottoms Up Press [2x16kg/2x10kg]

[16] Air Bells [16kg/10kg]

[24] Knees to Elbows

[32] Box Jumps [24"/18"]

[40] Double Hang Cleans [2x16kg/2x10kg]

[48] Push Up & Roll [push up-roll over-push up-roll back and so on...]

[56] Sumo Deadlift High Pulls [24kg/16kg]

[4.] Finisher

Perform 30, 20 & 10 reps of:

Butterfly Sit Ups

Pullover Knees to Chest [16kg/10kg]

-Post comments & scores…

EF Coach Sarah G. doing her finisher

post POD ant HQ

“Clusterishious”[7/14]

Posted by Ross Gilling on July 13, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 5 comments

[1.] Warm Up

Power

[2.] Strength [load]

Perform 6 sets x 6 reps of:

Suitcase Step Ups [18"/12"]

*Lift maximum load possible for allocated reps, rest 1-3 min b/w sets.

-Modify movement if required. Record heaviest load lifted.

[3.] Work Capacity [time]

“Clusterishious” [programmed by Sarah G.]

Perform for time:

[50] Double Push Presses [2x20kg/2x12kg]

[40] Butterfly Sit Ups

[30] Double Unders / [90] Single Unders

[20] Push Ups [dbl,bu/std]

[30] Back Lunges [20kg/12kg]

[40] Overhead Swings [24kg/16kg]

[50] Lateral KB Jumps [2kb/1kb]

-Scale loads and modify movements if required. Record loads and time.

[4.] Finisher [duration]

Perform 3 rounds of:

[30 sec] Handstand Hold

[30 sec] KB Tuck Sit

-Modify movements if required.

Post comments & scores…

Sarah just hanging out

by the whiteboard at HQ

“Frantic Fifties”[7/7]

Posted by Ross Gilling on July 6, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , . 5 comments

[1.] Warm Up

Perform 16, 12, and 8 reps of:

Air Squats

Sumo Deadlift High Pulls

Butterfly Sit Ups

Double Floor Press

-Use a light to moderate load for loaded movements.

[2.] Work Capacity [time]

“Frantic Fifties” [This is our adaptation of CrossFit WOD "Filthy Fifty"]

[50] Elevated Sumo Squat Jumps [16kg/10kg, 2x6" boxes]

[50] Renegade Rows [2x12kg/2x8kg]

[50] Overhead Sumo Deadlift High Pulls [20kg/12kg]

[50] Step Ups [24"/18"]

[50] Jackknife Sit Ups

[50] Push Ups [dbl. bu/standard]

[50] Double 1 Leg Deadlifts [2x12kg/2x8kg]

[50] Air Bells [16kg/10kg]

[50] Deck Squats

[50] Lateral KB Jumps

-Scale loads/reps, and modify movements if required. Record loads and time.

See previous scores here: 2/14

[3.] Finisher [reps]

Perform a Tabata interval of:

Seated Twists [12kg/8kg]

*With a running clock perform maximum reps possible in 20 sec, rest 10 sec, max reps in 20 sec rest 10 sec and so on for 4 minutes/8 work intervals.

Post comments and scores…

Holly receiving her USA Kettlebell Lifting Rank VI Certificate

for the Single Snatch from her extremely proud coach!

“Crack”[6/16]

Posted by Ross Gilling on June 15, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 4 comments

[1.] Warm Up

Clean / Jerk

[2.] Strength

Option [a.][Sport]

Perform 4 x 25 reps sets of:

1 Arm Swing Clean & Jerks or Double Swing Clean & Jerks

-Record load and reps per set. There is a 10 minute time limit.

Option [b.][Olympic]

Perform 6 sets x 6 reps of:

1 Arm Dead Clean & Jerk or Double Dead Clean & Jerks

*Lift maximum weight possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load lifted.

[3.] Work Capacity [time]

“Crack”

Perform 10-1 reps for time of:

Up & Over Box Jumps [24"/18"] – jump onto box-jump forward off box, this = 1 rep, turn and repeat

Pull Ups [c2b/std]

Double Lunge Thrusters [2x20kg/2x12kg]

-Scale loads and modify movements if required. Record loads & time.

[4.] Finisher [couplet]

Perform 3 rounds of:

[16] KB Sit Ups [24kg/16kg]

[32] Butterfly Sit Ups

-Scale load and modify movement if required.

Post comments & scores…

Lee reflects on his workout

“If only i’d worn the head band white side out!

I would have gone sub 10 for sure! :( …

“Spare Tire”[6/10]

Posted by Ross Gilling on June 9, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , . 7 comments

1.] Warm Up

Power

2.] Strength [Power]

*Test Day*

Find 2 repetition maximum [2RM] of:

Double/Quadruple Front Squats

Double Push Press

*You may perform all sets of FS’s prior to PP’s or you can alternate movements, rest 2-3 min b/w sets. Perform a many or as few sets as you need to determine your 2RM. 

-Modify movements if required. Record heaviest loads lifted.

3.] Work Capacity [time]

“Spare Tire”

Perform 3 rounds for time of:

[8] Knees to Elbows / [16] KB Knees to Elbows

[16] GHD Back Extensions / Good Mornings [24kg/16kg]

[24] Air Bells [16kg/8kg] / Wall Balls [20#,10ft/14#,9ft]

[32] Butterfly Sit Ups

[40] Jumping Slam Balls [20#/14#]

-Scale loads and modify movements if required.

For previous scores see: 1/27

4.] Finisher [couplet]

Perform 100 unbroken reps for time of:

Windmills [50 per side, hi or low]

*Perform either 10×10, 4×25, or 2 x50 reps, complete all 50 reps on one side before switching.

-Scale load and modify movement if required. Record load, rep scheme & time.

Post comments and scores…

Frankie and Mattie

AKA

“Dumb and Dumberer”