Tag Archive: sit-up


PE 1/30

Marathoners
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

Others
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

“Baseline”

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


Test 3

Row 250 meters

OR

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!

Doozy.

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

 

Triplet

3 RFT

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

Strength:

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

 
Workout:

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