Tag Archives: Situps

Cleans and Squats then Burpees and Weighted Situps

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5 sets of

  • 4 x Back Squat @ 10lbs/5kg heavier than last time

Then 5 rounds increasing weight per round

  • 3 x Hang Power Clean
  • 8 x Front Squats

Then as fast as possible, accumulate

  • 50 x Weighted Straight Leg Situps @ 10kg

Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.

Deadlifts and Dips then Farmer Carry, Pushups and Situps

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Take 5 rounds, working up to a heavy deadlift…

  • 5 x Deadlift (try and get heavier than 6RM from last time)
  • AMRAP Weighted Dips @10kg
  • Rest 2 minutes

Then for total time including both Framr Carrys…

  • 400m Farmer Carry / 400 x Farmer Marches @ 14kg per hand

Immediately followed by 3 rounds of

  • 35 x Abmat Situps
  • 35 x Pushups

Immediately followed by

  • 400m Farmer Carry @ 14k per hand

Results: Deadlifts 205-225-255-265-275lbs/125kg. Dips 15-12-9-9-8. Metcon 24:24.

Burpees, Thrusters and Situps then MUs and Dips

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Based on the Crossfit WOD from 20. May…

For time 21-15-9 of

  • Thrusters @ 85lbs
  • Burpees
  • Situps

Then 10 rounds of the following complex, resting 1 minute between rounds

  • 1 x Seated Ring Muscle Up
  • 3 x Ring Dips

Results: Mtcon 10:17. Muscle Ups were good even after a long time. Should try a full dead hang MU this weekend and see how it goes.

Bench Press, Dips and Pullups then Situps, Russian Twists and Row

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Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…

5 rounds of

  • 12 x Incline Dumbbell Bench Press increasing weight each set

Then 4 rounds of

  • 12-14 x Dips
  • 6-8 x Wide Grip Pullups

Then AMRAP in 20 minutes of

  • 20 x Situps
  • 10 x Russian Twist @ 8kg (R+L=1 rep)
  • 800m Row

Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.