Tag Archives: Situps

Modified Almond Joy

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Since I have already done front squats this week and wanted to get in some HSPU, decided to do a modified version of Atomic Crossfit’s Almond Joy  …

Warm-up 200 Double Unders

Then for time complete:

  • EMOM – 4 Deficit Handstand Pushups
  • Spend the rest of the minute doing sit-ups until you hit 100 Sit-ups

Move directly into…

  • EMOM – 4 Renegade Rows @ 18kg per hand
  • Spend the rest of the minute doing Burpees until you reach 100 Burpees

Result: 22:48.  Great combination of strength work plus a Metcon rolled into one.  Part 1 was good and completed as described. Part 2 was more of a problem to get the weight and reps right.  Started with 20kg/4 reps per hand, dropped to 18kg after two rounds sine I felt I was losing form badly,  then for the last couple of rounds dropped to 4 reps total (2 per hand).   Was whipped by the end anyway.

Next time: Start with 18kg and keep the 4 reps per hand format.

HS Pushups, Deadlifts, Situps then L-Sits

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A. Overhead Squats

5-5-5 @ 35kg

Then

B. Complete as many rounds as possible in 12 minutes of:

  • 5 x Handstand Pushups
  • 10 x Deadlifts @ 50kg
  • 15 x Situps

Then

C. EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  For part B, ended up with 6 rounds (I think, may have been 7).  It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.

Bench, Rows, Situps, Kettlebell Swings

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Perform five, three minute rounds of the following :

  • 5 x Bench Press @ 73kg
  • Rest 30 seconds
  • 5 x Dumbbell Rows @ 24kg per arm
  • Rest until the 3 minutes is over

Then

  • 100 x Kettlebell Swings @ 24kg
  • Each time you need to break do 10 situps

Result:  100 KB swings accomplished  in 5 rounds: 35-50-65-80-90-100. and took 6:19.