Jackknife Sit Ups

All posts tagged Jackknife Sit Ups

“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

 

 

“Liquid”[9/26]

Posted by Ross Gilling on September 25, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 1 comment

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Barbell Overhead Squats

[1] Kettle Crawler Push

[3.] Work Capacity

“Liquid”

5 rounds of:

[16] Sumo Deadlift Squat Cleans [16kg/10kg]

[12] Push Ups

[16] Double Swing Cleans [2x24kg/2x16kg]

[12] Double Press [2x16kg/2x10kg]

[16] Pull Ups

[4.] Finisher

3 rounds of:

[20] Superman

[20] Jackknife Sit Ups

-Post comments & scores…

K-bells gets in on some dips with Sarah G!

“Brooke”[9/19]

Posted by Ross Gilling on September 18, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength/Skill

6 sets of:

[3] Barbell Deadlifts

[10] GHD Back Extensions

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

[3.] Work Capacity

“Brooke”

5 rounds, each for time of:

[12] Pull Ups

[20] Push Ups [kb/std]

[28] Jackknife Sit Ups

[36] Air Squat Jumps

-Running clock, rest exactly 2 min b/w rounds.

*Advanced athletes can attempt this workout at 16, 24, 32, 40 reps*

*See previous scores here: 4/14

[4.] Finisher

Tabata

Minute #1:

Seated Rainbow

Minute #2:

Seated Around the Body

Minute #3:

Seated Twists

Minute #4:

Seated Hot Potato

-Post comments & scores…

Congrats to Helen who took first place

in the women’s scaled division at Fight Gone Bad 6

in CrossFit Spartanburg this past Saturday!

 

“Tremble”[9/14]

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

[1.] Warm Up

1 round of:

[8] Walkout Push Ups

[8] Walking Lunges [forward, hands extended overhead]

[8] Walking Lunges [backwards, hands extended overhead]

[8] Figure 4 Pistol Squats [right leg]

[8] Figure 4 Pistol Squats [left leg]

[8] Hollows [hold each for 5 sec]

[8] Hollow Rocks

[8] Hollow to Superman [hold each for 5 sec]

[2.] Strength/Skill

10-1 reps of:

Strict Pull Ups

Single Bottoms Up Push Ups

*10 pull ups, 10 push ups, 9 pull ups, 9 push ups….down to 1 pull up & 1 push up

[3.] Work Capacity

“Tremble”

3 rounds of:

[200m] Run

[64] Air Squats

[32] Mountain Climbers

[16] GHD or Jackknife Sit Ups

[4.] Finisher

Mikko Interval of:

Single Russian Swings [32kg/24kg]

*Swing 30 sec on right arm, rest 15 sec, swing 30 sec on left arm, rest 15 sec and so on for 6 minutes/8 work intervals.

-Post comments & scores…

Me during the 9/11 Throwdown 

hitting 175lb power cleans

“Audible”[9/9]

Posted by Ross Gilling on September 8, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 1 comment

[1.] Warm Up

2 rounds of:

[20] Hand to Hand Swings

[16] Bottoms Up Thrusters

[12] Single Swing Clean & Press [6 per side]

[2.] Strength/Skill

Find 20 rep max of:

Double 1 Leg Deadlifts

[3.] Work Capacity

“Audible”

3 rounds of:

[6] Alternating Bottoms Up Press [16kg/10kg]

[12] Knees to Elbows

[18] Single Swing Snatches [24kg/16kg]

[24] Jackknife Sit Ups

[30] Suitcase Jump Squats [2x32kg/2x24kg]

[4.] Finisher

“20/20″

5-10 rounds of:

Stationary Bike [L15/L12]

*Max effort for 20 sec, rest 20 sec.

-Post comments & scores…

Mother and Daughter (Anne & Helen)

throwing down together EdgeFIT style!

 

“Snatcher”[8/27]

Posted by Ross Gilling on August 26, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , . Leave a Comment

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[5] Seated Box Jumps [max height]

[15 sec] Max Air Squats [max reps]

*Perform BJ’s then immediately max out on AS’s in 15 seconds, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Snatcher”

For time:

[30] Double Dead Snatches [2x24kg/2x16kg]

*See previous scores here: 6/14

[4.] Finisher

20, 16 & 12 reps of:

Toes to Bar

Knees to Elbows

Jackknife Sit Ups

Post comments & scores…

Perry getting after some

handstand push ups