Sit-Up

618 WODS were found

Sunday 010415

Sunday 010415

Do three sets of chin-ups. Give yourself entirely to this task.
100% Take any rest needed between sets.
Total three sets and submit.

Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat
to stand with no sudden movements or postural shifts. The “landing” should
be invisible to the observer. 50,35,20 reps with one minute break between sets.

Time one hundred push-ups. Submit time.

How many sit-ups (good controlled ones, like the abmat sit-up)
can you do in five minutes? Submit count.

Can you do thirty back extensions without "throwing" a single rep?

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Air Squat Back Extension/Hip Extension Push-Up Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Monday 010416

Monday 010416

Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement.

One minute of jump rope (double under if you're able) followed by one minute of rest.
Repeat for a total of five times.

Practice your handstand and handstand push-up.
Try for three sets of handstand push-ups.

One set of back squats at twenty-one reps. Max weight.

Cool-down with back extension, sit-up, push-up, squat, and stretching.
About ten to twelve minutes of near constant movement

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Back Squat Double-Under Handstand Push-Up Pull-Up Push-Up Single-Under Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Back Squat Wods Double-Under Wods Handstand Push-Up Wods Pull-Up Wods Push-Up Wods Single-Under Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 010412

Thursday 010412

Tomorrow is a rest day.

Warm-up with three sets of sit-ups and back extensions
Bench press 21 Reps max weight (21RM load 21 Reps)
Two minute all out sprint on stationary bike
Rest as needed before you...
Bench same weight as before, got 21?
Two minute all out sprint on stationary bike
Rest

Done right, you're done

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Bench Press Run/Running Sit-Up

Back Extension/Hip Extension Wods Bench Press Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 010410

Tuesday 010410

Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one.

Warm-up, including sit-ups and back extensions.
Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device.
OR
Do 50 pull-ups and 50 dips without assistance.
OR
Do 15 muscle-ups on the rings.
Finish with sit-ups and back extensions.

Regardless of which option you choose submit the number of sets and time it took
to complete the assignment. In the case of assisted pull-ups/dips also submit the
amount of assistance.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Deadlift Dip/Ring Dip/Tricep Dip Muscle-Up Pull-Up Sit-Up

Back Extension/Hip Extension Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Muscle-Up Wods Pull-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 010407

Saturday 010407

You've got 20 minutes to do as many pull-ups, squats (free-squat, or air squat),
push-ups, and sit-ups and back extensions as possible. There's one rule; the total
number of reps must include equal counts of each exercise. Work hard and fast.
(I'd suggest you try reps of five of each and see if you can move continuously for the thirty minutes.)

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Pull-Up Push-Up Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Pull-Up Wods Push-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 010403

Tuesday 010403

1 mile run
50 sit-ups and 25 back extensions
Deadlift/high-pull 18,15,12, and 9 reps
50 sit-ups and 25 back extensions
1 mile run

Our Deadlift high-pull is a slow deadlift and slow deliberate upright row
to under the chin with brief hold at top. Very slow, very deliberate. Tough.

Power through the trunk work and run. Move slowly and deliberately through the deadlift/high-pull.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Deadlift Run/Running Sit-Up

Back Extension/Hip Extension Wods Deadlift Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Saturday 010331

Saturday 010331

Warm-up with easy mile run and stretch
Clean and Jerk 15 RM load 15 reps
One set of sit-ups and one set of back extensions both at 21 reps
Clean and Jerk 15 RM load 12 reps
One set of sit-ups and one set of back extensions both at 18 reps
Clean and Jerk 15 RM load 9 reps
One set of sit-ups and one set of back extensions both at 15 reps

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Clean Jerk Run/Running Sit-Up

Back Extension/Hip Extension Wods Clean Wods Jerk Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Monday 010326

Monday 010326

Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!

Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)

One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.

Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Dip/Ring Dip/Tricep Dip Handstand Push-Up Muscle-Up Pull-Up Rope Climb Run/Running Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Dip/Ring Dip/Tricep Dip Wods Handstand Push-Up Wods Muscle-Up Wods Pull-Up Wods Rope Climb Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 010327

Tuesday 010327

Today is metabolic conditioning:

Warm-up through stretching then,

Row 500 meters
Rest 10 minutes
Row 1000 meters
Rest 10 minutes
Row 2000 meters
Rest 10 minutes
Hang from pull-up bar and slowly touch toes to bar 20 times
Back extension 20 reps
Rest 1 minute
50 sit-ups, use ab mat
Back extension 20 reps
Rest 1 minute
25 Pike-ups (laying face up flex rapidly at the hip only touching the toes
before unfolding, minimize trunk flexion)
30 slow reverse back extensions (lie across something dangling legs
and hips freely then slowly without throwing bring legs and hips up to
parallel, hold and relax)