Tag Archive: sit-up

PE 1/30

Short Intervals: 0:30 on, 0:30 rest; continue for 10 rounds or until form or pace deteriorates
WOD: 3 rounds for time
25 pull-ups
25 abmat sit-ups

Strength: 7-7-7-7 front squat
WOD: 8 minute AMRAP40 double-unders
10 toes-to-bar
10 front squats (135/95)


Test 1

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

Test 2


For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Test 3

Row 250 meters


Run 400 meters 

This is an all out effort for time. Pick one, and go hard!

About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification.  Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!

5 rounds of:

Run 800 m

30 GHD Sit-ups

30 Hip Extensions

from Crossfit.com 12/27

Scale, for beginners:

Run 400 m

15 Abmat Sit-ups

15 Hip Extensions




45 Double Unders

30 Abmat Sit Ups

15 Power Cleans (115/65)


For time:
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups


CFTY 9/2


Pause Squat 2-2-2-2-2
(7 second pause at the bottom of each rep)


On a 10 min clock:
100 AbMat Situps
50 Burpees
100 Air Squats
-Max Double-Unders in remaining time