Trifecta Trifecta

Posts Tagged ‘Sit-Up’

Saturday 10.20.18

Warm-Up

A) Every Minute on the Minute for 8 minutes:

2 Push-Ups
2 Pull-Ups
2 Burpees

B) 3 Rounds:

6 Strict Barbell Press, with an Empty bar
12 Sit-Ups
6 High Wall Balls
12 Back Rack Lunges, with Empty Bar

Strength

Every Minute on the Minute for 18 Minutes Perform:
1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/9)

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.

Workout

8 Rounds For Time:

8 Burpee Box Jumps, 24”/20”
1 Rope Climb

Workout Tip

Burpee Box Jump: athletes should complete all 8 burpee box jumps in no more than 40 seconds per round.

Rope Climb: athletes that do not have access to ropes, or cannot perform rope climbs, scale to 4 strict pull-ups each round!

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Monday 10.15.18

Warm-Up

A) 3 Rounds:

2min of work each round (rest remaining time):

12 Barbell Deadlift, with an Empty Bar
12 Assault Bike Calories

B) 3 Rounds
9 Box Jump, 20”/20”
18 Sit-Ups

Strength

Deadlift

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1 :
10 Push Presses

Minute 2:
10 Strict Pull-Ups

Minute 3:
30 second Max Calories Assault Bike

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Push Presses: athletes should choose a moderate load, and use a rack. Athletes should be able to complete all repetitions in 30 seconds or less, scale load as needed.

Pull Ups: athletes who can perform strict pull-ups should give themselves a cut off time of 40 seconds of work. Scale to jumping pull-ups if needed.

Bike: should push the bike for 30 seconds!

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Sunday 10.14.18

Warm-Up

A) Every 4 Minutes for 3 Rounds:

200m Run
8 Dumbbell Snatch, Left, 35#/25#
8 Dumbbell Snatch, Right, 35#/25#
20 Sit-Ups

B)2 Rounds:

10 Step-Ups on box, 24”
10m Bear Crawl

Workout

“E-40 Rep”

For Time:

1600m Run
40 Burpees
800m Run
40 Alternating Dumbbell Snatches, 50#/35#
400m Run
40 Box Jumps, 24″/20″
200m Run

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+: competitive athletes that want a little more dose of the good stuff.

Run: should not take more than 12 minutes to complete the 1600m, 6 minutes or less to complete the 800m, 3 minutes or less to complete the 400m, and 90 seconds or less to complete the 200m

Burpee: athlete should be able to complete all 40 repetitions in 4 minutes or less.

Dumbbell Snatch: athletes should be able to complete all 40 repetitions in 4 minutes or less.

Box Jump: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Scale movement to step-ups if needed.

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Monday 10.15.18

Warm-Up

A) 3 Rounds:

2min of work each round (rest remaining time):

12 Barbell Deadlift, with an Empty Bar
12 Assault Bike Calories

B) 3 Rounds
9 Box Jump, 20”/20”
18 Sit-Ups

Strength

Deadlift

5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep.

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 Minutes Alternate Stations:

Minute 1 :
10 Push Presses

Minute 2:
10 Strict Pull-Ups

Minute 3:
30 second Max Calories Assault Bike

AX: 95#/65#
RX: 115#/75#
RX+: 135#/95#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Push Presses: athletes should choose a moderate load, and use a rack. Athletes should be able to complete all repetitions in 30 seconds or less, scale load as needed.

Pull Ups: athletes who can perform strict pull-ups should give themselves a cut off time of 40 seconds of work. Scale to jumping pull-ups if needed.

Bike: should push the bike for 30 seconds!

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Sunday 10.14.18

Warm-Up

A) Every 4 Minutes for 3 Rounds:

200m Run
8 Dumbbell Snatch, Left, 35#/25#
8 Dumbbell Snatch, Right, 35#/25#
20 Sit-Ups

B)2 Rounds:

10 Step-Ups on box, 24”
10m Bear Crawl

Workout

“E-40 Rep”

For Time:

1600m Run
40 Burpees
800m Run
40 Alternating Dumbbell Snatches, 50#/35#
400m Run
40 Box Jumps, 24″/20″
200m Run

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+: competitive athletes that want a little more dose of the good stuff.

Run: should not take more than 12 minutes to complete the 1600m, 6 minutes or less to complete the 800m, 3 minutes or less to complete the 400m, and 90 seconds or less to complete the 200m

Burpee: athlete should be able to complete all 40 repetitions in 4 minutes or less.

Dumbbell Snatch: athletes should be able to complete all 40 repetitions in 4 minutes or less.

Box Jump: athletes should be able to complete all 40 repetitions in 4 minutes or less.
Scale movement to step-ups if needed.

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Saturday 10.06.18

Warm-Up

A) 2 Rounds

200m Row
10 Shoulder Rolls, with a PVC pipe
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
15 Sit-Ups

Strength

Press

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

3 Rounds For Time:

20 Calorie Row
40 Wall Balls, 20#/14#
80 Double-Unders

Workout Tip

Calorie Row: athletes should not spend more than 90 seconds on this station, scale calories as needed.

Wall Balls: athletes should pick a weight that they can complete each round of wall balls in 4 or less sets.

Double-Unders: athletes should not spend more than 120 seconds on this station, scale double unders as needed.

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Thursday 10.04.18

Warm-Up

A) 5 rounds on a rower:

20 seconds sprint pace
40 seconds recovery pace

Then,

5 Rounds:

20 seconds Kettlebell Swings
40 seconds rest

Then,

3 rounds:

20 seconds Sit-Ups
20 seconds rest
20 seconds Air Squats
20 seconds rest

Strength

Deadlift

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

CrossFit Games Open Workout 11.6

7 Minutes AMRAP:

3 Thrusters, 100#/65#
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
Etc.

Workout Tip

Thrusters: athletes should choose a weight that is moderate in load. Scale to a load that athletes may complete in sets of 3 repetitions.

Chest-to-Bar Pull-Ups: Scale to kipping pull-ups if needed, or ring rows. Same rep scheme.

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Saturday 10.06.18

Warm-Up

A) 2 Rounds

200m Row
10 Shoulder Rolls, with a PVC pipe
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
15 Sit-Ups

Strength

Press

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.

Workout

3 Rounds For Time:

20 Calorie Row
40 Wall Balls, 20#/14#
80 Double-Unders

Workout Tip

Calorie Row: athletes should not spend more than 90 seconds on this station, scale calories as needed.

Wall Balls: athletes should pick a weight that they can complete each round of wall balls in 4 or less sets.

Double-Unders: athletes should not spend more than 120 seconds on this station, scale double unders as needed.

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Thursday 10.04.18

Warm-Up

A) 5 rounds on a rower:

20 seconds sprint pace
40 seconds recovery pace

Then,

5 Rounds:

20 seconds Kettlebell Swings
40 seconds rest

Then,

3 rounds:

20 seconds Sit-Ups
20 seconds rest
20 seconds Air Squats
20 seconds rest

Strength

Deadlift

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

CrossFit Games Open Workout 11.6

7 Minutes AMRAP:

3 Thrusters, 100#/65#
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
Etc.

Workout Tip

Thrusters: athletes should choose a weight that is moderate in load. Scale to a load that athletes may complete in sets of 3 repetitions.

Chest-to-Bar Pull-Ups: Scale to kipping pull-ups if needed, or ring rows. Same rep scheme.

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Thursday 09.27.18

Warm-Up

A) 3 Rounds:

40 Double-Unders
20M Broad Jump
10 Box Jumps, 24”/20”

– 30-second rest

B) 2 Rounds:

24 Calorie Row, at a 7/10 effort.
16 Sit-Ups
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 4 reps
1 set x 4 reps

* With a 1 Second Pause at the Bottom of each repetition

Objective: build to a weight that is challenging for one set of 4 repetitions with a 1 second pause at the bottom of the squat.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

In teams of 2 complete the following:

16 Minute AMRAP:

16 Strict Press, 75#/55#
16 Front Squats, 75#/55#
16 Toes-to-Bar
48 Double-Unders

Note: if an athlete is odd-man-out, reduce repetitions by ½.

Workout Tip

Strict Press: athletes should be able to perform 4 unbroken repetitions each time they pick the barbell up. Scale as needed.

Front Squats: athletes should be able to perform 8 unbroken repetitions each time they pick the barbell up. Scale as needed.

Toes-to-Bar: athletes should be able to perform 4 unbroken repetitions each time they jump on the bar. Scale to Sit ups.

Double-Unders: scale to 96 singles if double under modifications are needed.

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Wednesday 09.19.18

Warm-Up

A) 3 Rounds of:

200m Jog
10 Front Squats, with an empty barbell
10 Dumbbell Power Cleans, 35lb/25lb

B) 9-6-3 reps of:

Muscle Clean, Below Knee

3 x 200m Run

Strength

Power Clean, From Floor
4-3-2
3 sets x 2 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of the athlete above parallel.

Workout

Every Minute on the Minute for 12 minutes:

Minute 1:

6 Dips
12 Sit-Ups

RX+: Strict Ring Dips, GHD Sit-Ups
AX: 6 Close Grip Push Ups

Minute 2:

200m Run

Workout Tip

Dips: athletes should complete each round of dips unbroken. Choose the appropriate scale.

Sit-Ups: athletes should complete all sit-ups unbroken. Scale repetitions as needed.

Run: athletes should complete the run and have rest in the 60-second window. Scale to 100m run if running is challenging for the athlete.

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Thursday 09.27.18

Warm-Up

A) 3 Rounds:

40 Double-Unders
20M Broad Jump
10 Box Jumps, 24”/20”

– 30-second rest

B) 2 Rounds:

24 Calorie Row, at a 7/10 effort.
16 Sit-Ups
8 Back Squats, with an empty bar

Strength

Back Squat

3 sets x 4 reps
1 set x 4 reps

* With a 1 Second Pause at the Bottom of each repetition

Objective: build to a weight that is challenging for one set of 4 repetitions with a 1 second pause at the bottom of the squat.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.

Workout

In teams of 2 complete the following:

16 Minute AMRAP:

16 Strict Press, 75#/55#
16 Front Squats, 75#/55#
16 Toes-to-Bar
48 Double-Unders

Note: if an athlete is odd-man-out, reduce repetitions by ½.

Workout Tip

Strict Press: athletes should be able to perform 4 unbroken repetitions each time they pick the barbell up. Scale as needed.

Front Squats: athletes should be able to perform 8 unbroken repetitions each time they pick the barbell up. Scale as needed.

Toes-to-Bar: athletes should be able to perform 4 unbroken repetitions each time they jump on the bar. Scale to Sit ups.

Double-Unders: scale to 96 singles if double under modifications are needed.

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