Lateral KB Jumps

All posts tagged Lateral KB Jumps

“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!!!

 

 

“Edge Gone Bad”[8/24]

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

[1.] Warm Up

16, 12 & 8 reps of:

GHD Back Extensions

GHD Sit Ups

[2.] Strength/Skill

5 sets of:

[8] Double 1 Leg Deadlifts

[8] Strict Knees to Elbows

*Perform as a superset, rest 1-3 min b/w sets.

[3.] Work Capacity

“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/10kg]

Double Dead Cleans [2x12kg/2x8kg]

Lateral KB Jumps

Double Push Press [2x12kg/2x8kg]

Overhead Swings [24kg/16kg]

*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.

See previous scores here: 6/6

[4.] Finisher

5-10 minutes of:

Foam Rolling & Static Stretching

Post comments & scores…

Christy demonstrating excellent overhead lockout

on overhead sumo deadlift high pulls

“The Beginning”[8/17]

Posted by Ross Gilling on August 16, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , , . 6 comments

[1.] Warm Up

Body-weight

[2.] Strength

3 sets of:

[Max] Bar Hangs

[Max] Handstand Hold

*Rest 1-3 min b/w supersets.

[3.] Work Capacity

“The Beginning”

For time:

[24 cals] C2 Rower

[32] Air Bells [16kg/12kg]

[24] Jackknife Sit Ups

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

[24] Sumo Deadlift High Pulls [32kg/24kg]

[32] Deck Squats

[24] Double Push Press/Jerks [2x20kg/2x12kg]

[32] Pull Ups

[24] Overhead Lunges [16kg/12kg]

[30yd] Towel Plank Walk [1 length of the gym]

[400m] Run

[4.] Finisher

3 rounds of:

[24] High Windmills

[24] Seated Twists

Post comments & scores…

EF Coach Lee hitting some burpees…

Please note Lee’s left glute. Is it not far larger than the right?!…

“Clobbered”[8/12]

Posted by Ross Gilling on August 10, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 2 comments

[1.] Warm Up

“Burgener Warm Up”

1-3 sets:

[3] BB Hang Shrugs

[3] BB Hang High Pulls

[3] BB Hang Muscle Snatch

[3] BB Overhead Jump and Land

[3] BB Snatch Balance

[3] BB Hang Power Snatch

[2.] Strength

5 sets x 5 reps of:

BB Power Snatch

*Rest 1-3 min b/w sets.

[3.] Work Capacity

“Clobbered”

3 rounds of:

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

[32] Double Sumo Deadlifts [2x36kg/2x28kg]

[32] Lateral KB Jumps [2kb's/1kb]

[4.] Finisher

3 rounds of:

[16] GHD Back Extensions

[30 yd] Kettle-Crawler Rope Pull

-Post comments & scores…

Dianna making good use of her kip to get her knees up

on hanging knee raises

“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!