For time:
150 squats
50 V-ups
120 squats
40 V-ups
90 squats
30 V-ups
Post time to comments.
Scaling:
Reduce the reps on squats so that each set can be completed in a few sets, and similarly, reduce or modify the v-up to allow you to keep moving through with minimal rest. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
60 squats
25 sit-ups
40 squats
20 sit-ups
20 squats
15 sit-ups
Comments on 211103
68 Comments
26:38 Rx'd
Re did with mix of Rx'd/beginner by replacing v-ups with Abmat sit ups, as the v-ups were not great the first time and I'm not able to do that volume and wanted to get the appropriate stimulus.
21:09
CFWUx2
21:14
19:55 Rx
Beginner
5:35
16:34 (did not touch my toes in V-Up)
M/39/5’9”/195#
22:36
January 9th, 2022; forenoon
wu: pvc
wod: 150-120-90
asq
50-40-30
hollow tuck crunches
18:00
post: bike
25:43
The high volume of squats made my flexibility on v-ups kind of wonky, knees didn't lock out perfect on all of them.
12:20 Rx
M/31/150#/5'7
16:32 as rx’d -4th day in a row and fasted 17 hours...Warmed up with 5x5 tempo pushups as slow as possible, no stop at lockout. Then 2 rounds of a :30 squat hold and 5 v-ups.
180/42/176cm
M/48/5’7”/180
Scaled to reg. sit-ups
29:19
Rx
16:02
14:22
Male RX 23y 175cm 84kg
17:00 min
Did 60 20 and 30 10 after
M/26/5'8"/155lb
CrossFit AFK
15:42 - Rx (Flexibility makes V-ups challenging. Tried to stay under 15-minutes, but fell off pace in the second set of V-ups)
15' - RX
"A Better Warm-up" CrossFit Journal Issue 08 - April 2003
http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf
Each warm-up you can ask yourself:
1. Did we increase the heart rate (are folks breathing more heavily)?
2. Did we increase core body temp (did folks get a little sweaty)?
3. Did we move through Full ROM and help increase ROM?
4. Did we practice specific movements in preparation for workout?
Typically I recommend picking:
3-5 movements, holds, or dynamic stretches
5-15 reps
2-3 rounds
That gives a pretty robust structure/framework for a general warm-up.
The last test to pass is asking,
"Is this exactly how I would warm-up for this workout?"
"How would you warm-up?"
"Do you like your own warm-up?"
Additional Resources
Classic CF Warm-Up Demo
https://paradisocrossfit.com/2011/01/20/the-classic-crossfit-warm-up/
Warm-Up with Matt Chan
http://journal.crossfit.com/2013/09/warm-up-with-matt-chan.tpl?fbclid=IwAR0eQLirlPqLLj0Cv3SeTc77ZQKiqBvTUBW9w48YeZPn5cZDV7NFokGyOQw
Demo: http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final.mp4
Let me know if you have any questions and we'll look to build better warm-ups!
16:32 rxd, however reviewing my V UP form was not pure, touched my ankles instead of toes.
Completed indoors which was nice few! few pauses for kid requests. Also my youngest tried to get in on the movements which slowed things down, perhaps to my benefit!
17:16 rxd
Rx : 17’23
https://youtu.be/LTKfQ3t35C0
As rx'd, 13:42.
V-Ups after squats were surprisingly spicy. Amazingly, I have not done those in a workout before. Did after heavy deads.
48m/5'10"/180
Great time!
16:42
150 air squats
50 alt leg vups
120 air squats
40 alt leg vups
90 air squats
30 alt leg vups
Globo scale: sorry for late replies, system issues. Anyway, this one for all categories (globo, busy gym and bodyweight sub) is as written or the scales as posted.
~ 120 / 30 | 90 / 20 | 60 / 10 ~
Woowee! Had to go with knee v-ups hitting rep 23, tummy rolling like a 4.0 earthquake…🥸…Thx for workout!
14:37
120 squats
40 v-ups
90 squats
30 v-ups
60 squats
20 v-ups
14:11 - scaled to 60/40/20 squats & 25/20/15 v-ups (horrible form)
Well, V-ups we’re a train wreck, and getting over a bug, so…
120/90/60 squats
40/30/20 anchored a mat sit-ups
11:39
F/51/5'6"/145
100 squats
45 "V-ups"
75 squats
30 V-ups
50 squats
15 V-ups
none really looked like a "V"
20:07
I LIKE that shirt!
22:36 took time with squats but the V ups were more like crunches I need a lot of work with those
Masters Men 50-54
RX’d
32:29
Scaled 11:55
Rx
18:45
Did abs yesterday too😖
M/30s/225lbs
RX (some V's may have occasionally morphed into other letters)
SCORE: 23:53
--
Much harder than it looked , especially after yesterday's squatting, single-leg deadlifting, and biking.
5 km easy run in the morning.
Scaled to 120, 40; 90, 30; 60, 20. Scale was pretty appropriate. Haven't attempted a v-up in years. They weren't great, but not terrible.
18:33
for time:
150 squats
50 situps
120 squats
40 sit ups
90 squats
30 sit ups
19:25
Rx 15:44
M/50/5'9"/160
14:10 rx
Rx’d: 16:21
14:43 Rx'd
m/53/5'11"/192#
10x3 Back Squat @ 185 beforehand
24:47 Rx. How some of you went 15min is incredible. My v-ups need some work, and my child needs to learn that when The Lion King is on, to not drop her toys to make me get them for her. On the flip side, probably saved me some pain in the workout
Rx: 17:25
Rx 26:25
Subbed
Abmat sit ups instead of V ups
else as rx
untimed--but I know it was longer than the goal time....
18:45… for the 40 and 30 I had to sub in ab mat sit ups so I could finish the workout some time this week!
RX 19:21
15:54
PS - My form on the V-ups was impeccable. Several people stopped to compliment me.
PPS - The above statement is a bold faced lie.
😂👍!!
19:10, scaled down to:
120,90,60 on squats
40,30,20 on V ups
Basically 75%. Tough!
12 min RX
20:27rx
although my v-ups turned into N-ups by the very end
Mine were more like U-ups!
M45, 16:25
Tips:
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Light weight and short duration. Squatting with speed and a stamina factor, midline stability with a balance factor are also themes.
MAIN DECISION
So I have the stamina (Kanye) to make this a short-duration workout?
TECHNIQUE SCALE
AMRAP in 15 minutes of:
40 squats
20 hollow rocks
CONSISTENCY SCALE
Unbroken on everything or else workout is done. Rest as needed between exercises
INTENSITY SCALE
Make speed the priority; sprint the squats and rest if the pace slows down. Same with V-ups. Maybe even make them GHD sit-ups or toes to bar. Lose the timer.
INJURY SCALE
Lower-body - sub hip extension for squat. Probably bot 150, 120, and 90 though
MY STUFF
Intensity scale, but I went really slow on the v-ups to work on the balance.
GENERAL FEAR LEVEL: 5
58 yo m 5’5” 150
150 squats
50 single leg V-ups
120 squats
40 single leg V-ups
90 squats
30 single leg V-ups
18:33
14:57
My "v-ups" did not look exactly like the ones in the instructional video. I accepted straight knees + legs up at least 30-deg (mostly >45) + shin-tap.
11:15 Rx
Fast!
RX：16'40''.
https://youtu.be/Y0dzm0V62cE
For time: 13:59
90 squats
30 Modified v ups
60 squats
20 Modified v ups
30 squats
10 V-ups modified ups
Test
Tc: 10. Mins
rx 250 reps
For time 10 minutes:
60 air squats
25 V-Ups
40 air squats
20 V-Ups
20 air squats
15 V-Ups
10 air squats
10 V-Ups
5 air squats
5 V-Ups
For time 10 minutes:
60 air squats
25 V-Ups
40 air squats
20 V-Ups
20 air squats
15 V-Ups
10 air squats
10 V-Ups
5 air squats
5 V-Ups