Tag Archives: Situps

Weighted Pullups, Situps, Back Squats and Row

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These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.

Part 1 – AMRAP in 12 minutes

  • 20 x Weighted Abmat Situps @ 3-5kg
  • 10 x Weighted Pullups @ 3-5kg

Rest 5 minutes then…

Part 2 – for time

  • 30 x Back Squat @ Body Weight
  • Row 1000m

Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.

Strict Press them Bench Press, Situps and Halos

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Taken from the latest RepWerks Overhead Press cycle.

5 rounds increasing weight each round if possible

  • 10 x Strict Press

Then every 3 minutes for 15 minutes

  • 10 x Bench Press @ 115lbs
  • 10 x Straight Leg Weighted Situps @ 14kg (with arms extended overhead)
  • 10 x Halos (cw plus ccw = 1 rep) @ 14kg

Results: Strict Press… 30-34-36-39-39kg.

Front Squats then HSPU and DUs

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Take 6 rounds to work up to a heavy (heavier than last time)

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

3 rounds resting 30 seconds between rounds

  • 10 x Alternating Kettlebell Halos (l+r=1 rep) @ 14kg
  • 10 x Streight Leg Weighted Situp @ 14kg
  • 10 x Kettlebell Pull Through (r+l=1rep) @ 14kg

Results: For the first set of front squats, got up to 200lbs/91kg last time… today 205lbs/94kg. Used 135lbs for part 2.