Tag Archives: Situps

Core Work then Row, Deadlifts and Burpee Pullups

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4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Kettlebell Pull Through @ 16kg
  • 10 x Weighted Situp @ 16kg (Legs Straight, KB Straight overhead)
  • 10 x Kneeling Kettlebell Halos (5 in each direction)

Then inspired by “Cranky Christine” WOD from CF New England…

3 rounds for time including rest (time cap 25 minutes) of

  • Row 700m
  • 12 x Deadlift @ 100kg
  • 21 x Burpee Pullups (original was Burpee Box Jumps)
  • Rest 3 minutes

Results: Metcon 2 rounds plus 650m.

Front Squats then KB Swings and DLs

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5 rounds of

  • 5 x Straight Leg Situps
  • 5 x Russian Twist @ 14kg
  • 10 x Mountain Climbers (R+L=1 rep)

Then 4 rounds

  • 6 x Front Squat @ 80% of 2RM

Then 6 rounds for time

  • 3 x Kettlebell Deadlifts @ 32kg
  • 3 x Kettlebell Swings @ 32kg
  • 2 x Kettlebell Deadlifts
  • 2 x Kettlebell Swings
  • 1 x Kettlebell Deadlift
  • 1 x Kettlebell Swing

Results: Used 170lbs for the Front Squats. Metcon 4:58 (shorter than I expected but only 36 reps total, so next time adding a 2 minute rest and repeating might be an idea to extend).

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

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5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.