Workout of the Day

Wednesday 180523 ..

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post reps completed to comments.

Related:
• CrossFit WOD 180523 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up

Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute

Men: 75 lb.
Women: 55 lb.

Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute

Men: 45 lb.
Women: 35 lb.

CrossFit WOD 180523

 now in the CrossFit Journal

How I Got My Kids to Love Broccoli

 now in the CrossFit Journal

How I Got My Kids to Love Broccoli

 now in the CrossFit Journal

CrossFit WOD 180522

 now in the CrossFit Journal

Competitor's Course: Snatch Warm-Up

 now in the CrossFit Journal

From Couch to Community

 now in the CrossFit Journal

From Couch to Community

 now in the CrossFit Journal

From Couch to Community

 now in the CrossFit Journal

From Couch to Community

 now in the CrossFit Journal

From Couch to Community

 now in the CrossFit Journal

From Couch to Community

 now in the CrossFit Journal

The Glute-Ham Raise

now in the CrossFit Journal

CrossFit WOD 180519

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

Do You Need to Raise Your Rates?

 now in the CrossFit Journal

CrossFit WOD 180518

 now in the CrossFit Journal

Love Me Some Level 1

 now in the CrossFit Journal

Love Me Some Level 1

 now in the CrossFit Journal

Love Me Some Level 1

 now in the CrossFit Journal

CrossFit WOD 180516

 now in the CrossFit Journal

CrossFit WOD 180515

 now in the CrossFit Journal

Competitor's Course: Muscle-Ups

now in the CrossFit Journal

Mom Wins Obesity and Diabetes Battle

 now in the CrossFit Journal

The Floor Press

 now in the CrossFit Journal

CrossFit WOD 180512

 now in the CrossFit Journal

Encontrando tus erectores espinales en la sentadilla

 now in the CrossFit Journal

Finding Your Spinal Erectors in the Squat

 now in the CrossFit Journal

200-Pound Victory: Hard Work Wins

 now in the CrossFit Journal

CrossFit WOD 180508

 now in the CrossFit Journal

view more

CrossFit Affiliates Worldwide

CrossFit gyms are located in 142 countries across 7 continents

Search for a box

Find A Box

Near You

Find A Box

Near You

Explore CrossFit Courses and Certifications

CrossFit Level 1 Certificate Course

The Level 1 Certificate Course is an introduction to the methodology and foundational movements of CrossFit.

View All Courses

CrossFit leads custom-designed private seminars around the world for the military, first responders and educators. Contact seminars@crossfit.com for more information.

World-Class Fitness in 100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

Greg Glassman, CrossFit CEO and Founder

Let Me Tell You About CrossFit

On Scalability

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind.

Photos From Our Community

Do you have a great photo that exemplifies virtuosity or community in CrossFit?
Submit it for mainsite use consideration, and if chosen you will receive $300.

Submit Photo

Stories From Our Community

kids
older athletes
pro athletes
adaptive athletes
transformations
military / leo