Double/Quadruple Sumo Deadlifts

All posts tagged Double/Quadruple Sumo Deadlifts

“Tolerance”[10/4]

Posted by Ross Gilling on October 3, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 1 comment

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[8] Double/Quadruple Sumo Deadlifts or [5] Barbell Deadlifts

[10] Walking Swings

[3.] Work Capacity

“Tolerance”

- “the capacity to endure pain or hardship”

For time:

[30] Double Push Jerks [2x24kg/2x14kg]

Then – 3 rounds of:

[200m] Run

[200m] Farmers Carry [2x32kg/2x20kg] (half block or 8 gym lengths)

[12] Double Front Squats [2x20kg/2x10kg]

Then:

[30] Pull Ups

-See previous scores here: 10/1/2010

[4.] Finisher

3 rounds of:

[12] Jackknife Sit Ups

[16] GHD Reverse Hypers

[20] Pullover Knees to Chest [16kg/10kg]

Post comments & scores…

“Jazz Gordon” showing good form on overhead squats

 

 

“Hector”[8/30]

Posted by Ross Gilling on August 29, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 4 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Barbell Press

[5] Burpees

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

[3.] Work Capacity

“Hector”

20, 16 & 12 reps of:

Double/Quadruple Sumo Deadlifts [104kg/72kg]

1 Arm Overhead Squats [32kg/20kg]

See previous scores here: 2/15

[4.] Finisher

3 rounds of:

[10] Toes to Bar

[20] Seated Twists [16kg/10kg]

[30] Sit Ups

Post comments & scores…

Kettle Brothers DP & Shawn

reunited

“KB Brooke”[7/18]

Posted by Ross Gilling on July 17, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . Leave a Comment

[1.] Warm Up

Power

[2.] Strength [Power]

Perform for maximum loads:

[2-12-2-24-2-32] Double/Quadruple Sumo Deadlifts

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

-Scale reps and modify movement  if required. Record loads.

[3.] Work Capacity [time]

“KB Brooke”

Perform 5 rounds, each for time of:

[16] Double Horizontal Rows [2x20kg/2x12kg]

[24] Double Floor Press [2x20kg/2x12kg]

[32] KB Knees to Elbows

[36] Sumo Squat Jumps [20kg/12kg]

*Rest exactly 2 minutes b/w rounds.

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

[4.] Finisher [couplet]

Perform:

[10-1] Jackknife Sit Ups

[1-10] Alternating V Ups [ever 2 equals 1 rep]

*Perform 10 jk’s, 1 v up, 9 jk’s, 2 v ups and so on until you reach 1 jk and 10 v ups.

-Modify movements if required.

Post comments & scores…

Sarah and Di going press for press

during Clusterishious

 


“Deano”[7/9]

Posted by Ross Gilling on July 8, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 2 comments

[1.] Warm Up

Body-weight

[2.] Strength [load]

Perform 5 sets x 8 reps of:

Strict Pulls Ups

*Add weight if you are able or use bands for assistance if required. Rest 1-3 min b/w sets.

-Modify movement if required.

[3.] Work Capacity [time]

“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:

Double/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. Record loads and time.

See previous scores here: 3/18

[4.] Finisher [reps]

Perform a Mikko couplet set of:

KB Knees to Elbows

Mountain Climbers

*With a running clock perform maximum reps possible in 30 sec, rest 15 sec, max reps in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals. Alternate movements, e.g. KBKTE 30 sec, rest 15 sec, MC 30 sec, rest 15 sec and son on.

-Modify movements and time intervals if required. Record total reps.

Post comments and scores…

Congrats to Brittany on achieving her USA Kettlebell Lifting

Rank V in single clean & jerk!

Please note our matching t-shirts, EdgeFITers are so in-sync!…

 

 

 

“Stealth”[7/5]

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

[1.] Warm Up

Power [lunge version]

*Replace squats with lunges, e.g. front lunge, back lunge and lunge thruster.

[2.] Strength [Power]

Perform 5 set x 5 reps of:

Barbell Deadlifts or Double/Quadruple Sumo Deadlifts

*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 [rounds/reps]

“Stealth”

Perform maximum reps possible in 20 minutes of:

[4] Deck Squats

[8] Ring Dips or KB Dips [elev./standard]

[12] Pull Ups or Double Horizontal Rows [2x20kg/2x12kg]

-Modify movements if required. Record rounds and reps completed.

[4.] Finisher [time]

Perform 3 intervals for time of:

[0.75] Stationary Bike Sprints [L12/L10]

*Rest 90 sec b/w intervals.

-Modify movement/distance if required. Record times.

Post comments and scores…

Can you spot Brayden in this Pic?

“Edge Gone Bad”[6/6]

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

1.] Warm Up

Power

2.] Strength [Power]

*Test Day*

Find 2 repetition maximum [2RM] of:

Double/Quadruple Sumo Deadlifts

Double Floor Press

*You may perform all sets of DL’s prior to FP’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 [reps]

“Edge Gone Bad” [This is our adaptation of the famous CrossFit WOD "Fight Gone Bad"]

Perform 3 rounds for maximum reps of:

Air Bells [16kg/35lbs]

Double Dead Cleans [2x12kg/52lbs]

Lateral KB Jumps

Double Push Press [2x12kg/52lbs]

Overhead Swings [24kg/53lbs]

*With a continuous running clock, perform each exercise for one minute, moving from one directly to the next. Each round lasts exactly five minutes followed by a one minute rest period. The entire duration of the workout is seventeen minutes.

-Scale loads and modify movements and time intervals if required. Record total reps.

For previous scores see: 1/5

4.] Finisher [couplet]

Perform 3 rounds of:

[20] Good Mornings [16kg/12kg]

[20] Pullover Knees to Chest [16kg/12kg]

-Modify movement if required.

Post comments and scores…

Tracy gets acquainted with the bamboo flooring

following another crushing POD at HQ