EdgeFIT Power Warm Up

All posts tagged EdgeFIT Power Warm Up

“Breakdown”[6/23]

Posted by Ross Gilling on June 23, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 3 comments

[1.] Warm Up

Power

[2] Strength [unbroken]

Perform 100 unbroken reps for time of:

Double Bent Rows

*Select a rep scheme from: 10×10, 5×20, 4×25, 2×50, 1×100 reps. 

-Modify movement if required. Record load and time.

[3.] Work Capacity [time]

“Breakdown”

Perform 4 rounds for time of:

[8] Double Step Up Thrusters [2x24kg,18"/2x16kg,12", 4 per side]

[16] Ring Dips

[24] 1 Arm Dead Power Snatches [24kg/16kg, 12 per side]

[12] Knees to Elbows / [24] KB Knees to Elbows

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

[4.] Finisher [reps]

Perform a Mikko interval couplet of:

KB Sit Ups [12kg/8kg]

Bottoms Up Plank [1 kb]

*With a running clock perform maximum reps possible of sit ups in 30 sec, rest 15 sec, hold a plank for 30sec, rest 15 sec and so on for 6 minutes/8 work intervals.

-Scale loads and modify movements if required. Record load and total number of sit ups.

Post comments and scores…

EdgeFIT Acadian’s getting after it!

“Dido”[6/18]

Posted by Ross Gilling on June 17, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 4 comments

[1.] Warm Up

Power

[2.] Strength [power]

Perform 6 sets x 6 reps of:

Barbell Bench Press

*Rest 1-3 mins b/w sets.

-Modify movement if required. Record heaviest load lifted.

[3.] Work Capacity [time]

“Dido”

Perform 20, 16 & 12 reps for time of:

Double Russian Swings [2x24kg/2x16kg]

Double Push Press [2x20kg/2x12kg]

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

[4.] Finisher [couplet]

Perform 3 rounds for maximum reps possible of:

[45 sec] C2 Rower

[45 sec] Double Unders / Single Unders

[45 sec] Forearm Plank to Push Up Plank [start in forearm plank, push up into push up plank one arm at a time, then return to forearm plank, this = 1 rep]

-With a running clock perform 45 sec row, rest 15 sec, 45 sec du/su’s, rest 15 sec, 45 second fa-pu plank, rest 15 sec then repeat. 

-Modify movements if required. Record total reps.

Post comments & scores…

“Oh no you di-ent!”

“Gutless”[6/13]

Posted by Ross Gilling on June 12, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 8 comments

[1.] Warm Up

Power

[2.] Strength [unbroken]

Perform 10 sets x 10 unbroken reps for time of:

Double Sumo Deadlifts

*10 min time limit.

-Record load and time.

[3.] Work Capacity [reps]

“Gutless”

Perform maximum reps possible in 4 rounds of:

[60 sec] Double Dead Squat Cleans

[60 sec] Dips [rings/kb]

[60 sec] Burpees

[60 sec] Rower [calories]

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

[4.] Finisher [couplet]

Perform 3 rounds of:

[12] KB Knees to Elbows & Pullover Knees to Chest [12kg/8kg]

[24] Seated Twists [12kg/8kg]

-Scale loads & modify movements if required. 

Alex Swinging the 28kg

“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”

“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.

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Tracy gets acquainted with the bamboo flooring

following another crushing POD at HQ

“Rip Tide”[6/3]

Posted by Ross Gilling on June 2, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 13 comments

[1.] Warm Up

Power

[2.] Strength [Power]

Perform 7 sets x 4 reps of:

Double Front Lunges

1 Arm or Double Bottoms Up Press

*You may perform all sets of squats prior to presses or you can alternate movements, rest 2-3 min b/w sets.

-Modify movements if required. Record heaviest load lifted.

[3.] Work Capacity [time]

“RIP TIDE”

Perform 10 rounds for time of:

[8] Double Sumo Deadlift High Pulls [2x16kg/2x8-10kg]

[12] Push Ups [elev. kb/standard]

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

-Scale loads and modify movements if required. Record load, rounds and reps.

See previous scores for “Rip Tide”[3/31] -  Here

[4.] Finisher [reps]

Perform a Tabata interval couplet of:

KB Pull Throughs

KB Knees to Elbows

*With a running clock perform max reps possible of pull throughs in 20 sec, rest 10 sec, perform max reps possible with your kb kte’s in 20 sec, rest 10 sec and so on for 4 minutes/8 intervals. 

-Scale load and modify movement if required. Record lowest rep score for each movement.

Post comments & scores…

Caleb takes a moment to reflect on his

POD performance at EdgeFIT Acadia…

“Yep I CRUSHED IT!!!”