sit ups

  • Friday January 2nd

    Skill

    Handstand Push Ups

     

    Below is a description for executing a Strict Handstand Push-Up against a wall:

    1. Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.
    2. Kick up into a handstand, with your heels touching the wall. If you have trouble kicking up into the handstand, check out Carl Paoli’s instructions on how to do so: http://gymnasticswod.com/content/kick-handstand
    3. Once you have kicked up, establish a strong, rigid midline position. (see above photo)
    4. While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
    5. Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.

    Metcon

     

    7 RFT

     

    7 CTB Pull Ups
    7 Box jumps
    7 HSPU


    Scale #1 - Pull Ups, Pike Push Ups
    Scale #2 - 5 Pull-ups, 5 Box Jumps, 5 HRPU

     

     

    Core

    50 Sit-ups
    30 Jacknives
    50 Sit-ups

     

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  • Wednesday December 31st

    Strength

    Power Clean/Hang Power Cleans

    3-3-3-3-3

     

    Metcon

    In 12 minutes complete 6 Rds

    10 Push-ups
    12 Kettlebell Swings 
    15 Sit-ups

    Then AMRAP

    Hang Power Cleans

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  • Tuesday December 23rd

     

    Strength

    16 Min EMOM

    Odd- 2 Deadlifts at 85% of 1RM
    Even- 2 Push-presses at 85% of 1RM

     

    Metcon

    Double Alternating Tabata

    Sit-ups
    Double Unders

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  • Tuesday December 9th

    Skill

    Handstand Work



    Handstand Holds

    Wall Walks

     

     

    Metcon

     

    Tabata Action

     

    Row
    Rest 1 Minute
    Wall Balls
    Rest 1 Minute
    Push Ups
    Rest 1 Minute
    Bar Touches (Both Hands)
    Rest 1 Min
    Sit Ups
    Score is total reps of all movements
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  • Thursday October 30th

     

    Strength

    Part A

    5 Rds

    Push Press (from the rack) 5 Reps Rest 1:30 min between Rds

     

     

    Metcon

    Half Barbara

    5 Rds

     

    10 Pull-ups

    15 Push-ups

    20 Sit-ups

    25 Squats
     
    Rest precisely 90 Secs minutes between each round.
     
     
     
    Resources
    Eccentric Training  via Breaking Muscle
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  • Wednesday October 15th

    Metcon

    30 Secs work/30 Secs rest

    Double Unders
    Push Ups
    Sit-ups
    Airdyne / Rower (calories)
    Kettlebell swings 
     

    Complete 4 Rounds for Max Reps at each station, then rotate.

    No additional rest between stations.- your score is the sum at all 5 stations.

     

     

    Core

    3 RFQ

     
    Goblet Squat Static Hold – 30 seconds
    Kb Supported Dead Bug (Hands) - 30 seconds
    Goblet Squat Static Hold – 30 seconds
    KB Supported Dead Bugs Feet – 30 seconds
    Goblet Squat Static Hold – 30 seconds
     
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  • Sunday June 15tth

    Metcon

    Option #1

    "Old Man Strength"

    1x20 Deep Breathing Squats.

    Take your 10-rep max back squat (approximately 70-75% of your 5RM)

    and squat it twenty times.

    In between each squat, you must take three deep breaths.   This is mandatory.

    If you did this last week and were succesful add 10 Lbs.



    Option #2



    20 Min EMOM

    Odd: 3 Front Squat (85% of 3 RM)

    Even: 7 Push Ups and 7 Sit Ups

     

    Resources/Topics

    Do You Swing via Tabata Times

     

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  • Tuesday June 3rd

     

    Skill

     

    Power Cleans/Hang Cleans

    GOALS

    • Athletes who’ve been doing HPC, will progress and move to power cleans, as long as mechanics are sound (solid catch & rack position). If there's any doubt, stick to hang power cleans to work on proficieny.

    • New athletes will work on the hang power clean  

     

    Metcon

    11 Min AMRAP



    1K Row/ 800m Run

    75 Squats

    50 Sit Ups

    25 Burpees

     

     

    Resources/Topics

    Be Happy   via Tabata Times

    Are You Strong Enough via Power Athelte HQ

     
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  • Saturday May 31st

    Metcon

    O'Malley Mash Up

    (Courtest of Vagabond CrossFit)

    Buy In

    20 Burpees



    Round 1

    50 Kettlebell Swings/DB Snatches

    Row 1000 meters or Airdyne 65 Calories(Men)/Airdyne 55 Calories(Women)/ or Run 800 Meters



    Round 2

    40 Sit-Ups

    Row 750 Meters or Airdyne 50 Calories(Men)/Airdyne 40 Calories(Women)/ or Run 600 Meters



    Round 3

    30 Kettlebell Swings/DB Snatches

    Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 25 Calories(Women)/ or Run 400 Meters



    Round 4

    40 Sit-Ups

    Row 250 Meters or Airdyne 20 Calories(Men)/Airdyne 15 Calories(Women)/ or Run 200 Meters



    Cash Out

    20 Burpees

    Partner A will do 50 kettlebell swings, and Partner B will row or airdyne, once both are done, they will switch, and Partner B will do 50 kettlebell swings, and Partner A will row or airdyne. Each person must do every movement of station of 50 swings, 40 sit-ups, 30 swings, 40 sit-ups, and 20 burpees. Also each person will row or airdyne as well.

     

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  • Monday May 19th

    Strength

    Weighted Pull Ups

    5x5 * (For those without Pull Ups Ask Coaches for scaling options)

    Goals /Keys

    • Maintain Hollow Body Position
    • DO NOT Swing or Bend Legs for assistance

     

    Metcon

    Buy In
    750 M Row

    30 Wall Balls
    30 TTB’s
    30 Goblet Squats
    30 AB Mat Sit Ups
    30 Wall Balls

    Cash Out

    25 Burpees 

    16 Min Cap

     

    Resources/Topics

    Hand Care via CF Southie

    Don't Believe The Hype via Tabata Times

    Continue Reading

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