KB Knees to Elbows

All posts tagged KB Knees to Elbows

“Tabataville”[9/28]

Posted by Ross Gilling on September 27, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 2 comments

[1.] Warm Up

Snatch

[2.] Strength/Skill

5 sets of:

[8] Double Half Snatch

[5] Vertical Jumps

[3.] Work Capacity

“Tabataville”

Lateral Russian Swings

Double Push Jerks

Step Ups [24/18"]

KB Knees to Elbows

Lateral KB Jumps

-Running clock, 4 minutes per station, 20 sec on/10 sec off, 60 sec rest b/w stations.

[4.] Finisher

“Death by…” 

Shuttle Sprint [forward & backward]

-30 sec rounds, 10 yd sprint & backpedal = 1 rep, add 1 rep every 30 sec until you are no longer able to keep pace with the clock.

Post comments & scores…

Rapido Amigos!!!

 

 

“Potent”[9/5]

Posted by Ross Gilling on September 5, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[1-5] Turkish Get Ups

[30sec] C2 Rower

*1 TGU per arm, then row for 30 sec, rest 1-3 min, 2 TGU’s per arm and row 30 sec and so on up to 5 TGU’s per arm.

[3.] Work Capacity

“Potent”

3 rounds of:

[8] Double Dead Bottoms Up Cleans [2x24kg/2x16kg]

[16] Pull Ups

[8] Double Lateral Front Squats [2x24kg/2x16kg]

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

[8] Double Push Press [2x24kg]

[16] KB Push Ups [elev./std]

[4.] Finisher

“Tabata Intervals”

8 rounds each of:

Sit Ups [20 on/10 off]

-Rest 60 seconds…

KB Knees to Elbows [20 on/10 off]

Post comments & scores…

EdgeFITer Helen works on her gymnastic skills

while on vacation in Miami

“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!…

 

 

 

“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!

“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”