GHD Sit-Up Fitness Workout #211

Day 15/56

CONDITIONING:
Snatch Balance Ladder
At 55% of your 1 RM Snatch perform:
1 Snatch Balance
Rest 30s
2 Snatch Balance
Rest 30s
3 Snatch Balance
Rest 30s
...

Continue in this manner until you cannot complete the given reps unbroken.

INTENSITY:
3 Rounds for Time of:
15 GHD Sit-Ups (30 std sit-ups)
50 Air Squats
800m Run

RESET:
2 Rounds of:
6 KB Walking Lunge and Trunk Twist*
8 Iron Cross Lower Back Stretches
10 Suspension Trainer Pikes

11 MAY 2012 - "Badger"

HEAVY:
Rest Day

INTENSITY:
"Badger"

Complete three rounds for time of:
30 Squat Clean @ 95/65
30 Pull-ups
Run 800 meters


RESET:
Walking Lunge AFAP (As Far As Possible...without taking a break)
Bear Crawl (same distance)
20 Around The Worlds, Alternating direction

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December, 2007

28 APR 2012 - 800m Run, Cleans, Strict Pull-Up

HEAVY:
Back Squat
After each set, 20 Double Unders

INTENSITY:
AMRAP 21 Min
800m Run
7 Cleans (155/95)
7 Strict Pullups

RESET:
Handstand (or hand stand attempts), 60 Seconds
Squat Bridge, 60 Seconds
Pull-Up Bar Hang, Full Arm's Length, 60 Seconds

23 APR 2012 - "Eva"

Heavy:
Deadlift
Rest no more than 90 seconds between sets

See "Heavy Work" to the right for information on reps and load

Intensity:
"Eva"
5 Rounds for Time of:
800m Run
30 KB Swing (2p / 1.5p)
30 Pull-Ups



Reset:
Plank - ALAP (As Long As Possible)
Cobra Pose - 60 Seconds
Squat Bridge - 120 Seconds
Push-Ups - Max Reps

11 MAR 2012 - "Michael"

Internet was down out here in Afghanistan yesterday...posting this for continuity!

WORK:
EMOM for 10 Minutes
2 Overhead Squats*

*Start at lower, but substantial weight. Work up to body weight on the last set.

WOD:
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions (on the GHD!)
50 Sit-ups

POST:
2 Rounds of:
10 Sampson Stretch
10 Bend and Bounce
10 Clapping Push-Ups

07 MAR 2012 - Bar Facing Burpees, Ground to Overhead, Run

WORK:
Deadlift, 5RM

WOD:
For Time:
50 Bar Facing Burpees
30 Ground to Overhead (135/95)
800m Run

POST:
2 Minute Row, Easy
20 KB Orbits (either direction)
20 KB Cleans

26 FEB 2012 - Run, Power Clean, Air Squats

WORK:
5x3 Handstand Push-Ups
3x20 Hollow Rock


WOD:
Run 200 Meters
9 Power-Clean (195/133)
50 Air-Squats
Run 400 Meters
7 Power-Clean
50 Air-Squats
Run 800 Meters
5 Power Clean
50 Air-Squats





POST:
For Flexibility:
Spiderman Lunge - Hold 120 Seconds, each leg
Seated Pike Stretch - Hold for 120 Seconds

Seated Pike Stretch

This is a CrossFit workout for 26 FEB 2012.