CrossFit | 200527
Wednesday

200527

Workout of the Day

96

50-40-30-20-10 reps for time of:

GHD sit-ups
Kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 161130.

At-Home Workout

2
single leg dl

Single-leg, single-arm deadlifts and push-ups

Watch

A simple understanding of how things are built forms the core of our knowledge of how to change their structure to improve their function. The physiological processes inducing and supporting muscle contraction are numerous, diverse, and important to know.

Read the article Built to Move

Comments on 200527

100 Comments

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Tim McManemy
June 26th, 2021 at 11:22 am
Commented on: 200527

AbMat sit-ups, 35 lb kettlebell


21:32

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Manchild Manchild
November 21st, 2020 at 4:45 pm
Commented on: 200527

did 1/2, and subbed:

KTEs

deadlifts, 45# dumbbells


11:43

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Kury Akin
October 2nd, 2020 at 5:14 am
Commented on: 200527

21:54 Janda sit ups (as much as poss, legs bent infront tightening hams and glutes) and 30kg sdlhp bb. Focus was on posture throughout which yoga really helping with.

14:15 soles together situps and 22kg. 170117

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Clint Michael
July 18th, 2020 at 5:57 pm
Commented on: 200527

27:42

Used 44 lbs. kettlebell. Biggest available.

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Cy Azizi
June 20th, 2020 at 5:32 pm
Commented on: 200527

29:54. Switched to 1.5 pood after 7 reps

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Giuseppe Petrillo
June 20th, 2020 at 2:32 pm
Commented on: 200527

10:03 sit ups, 28 kg kb

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Jeff Chalfant
June 17th, 2020 at 9:14 pm
Commented on: 200527

27:54 as rx’d. Way harder/longer than expected. Only about 50 of the ghd situps were 2 hand touch, otherwise alternating hand touches. Ripped a callous during swings round 2 or 3 and getting a grip on my left hand slowed me a tad. Started swings with 12-11-10-9-8, then didn’t do less than 6 at a time after the first round. GHD situps were unusually hard on the quads, maybe from the 300 rep set of squats I did 2 days ago...


181/41/69”

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Ralph Keeley
June 2nd, 2020 at 3:25 am
Commented on: 200527

M/34/6’/175#


KB swings 53-lb. 50-40-30-20-10

GHD sit-ups 25-20-15-10-5


12:35

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Robert Oh
May 31st, 2020 at 5:11 pm
Commented on: 200527

13:25

CrossFit Situps subbed for GHD, and KB Swings - 1 pood.


Family did this. Scaling options - weight on the kettlebells, situps, rep scheme. start at 30-20-10, etc. good wod. thanks.

(edited)
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Benjamin Schill
May 31st, 2020 at 2:12 pm
Commented on: 200527

M/42/6’3”/215

23:05... slow and steady.

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Marcel Ferreira Martins
May 31st, 2020 at 1:44 am
Commented on: 200527

M/39/110kg

Banded abmat sit up

Kt 24kg

19'10"

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Christopher Voght
May 30th, 2020 at 5:41 pm
Commented on: 200527

50-40-30-20-10 reps for time of:

Abmat sit-ups

Kettlebell swings

♂ 24 kg


14:14

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Mike Scott
May 30th, 2020 at 2:23 am
Commented on: 200527

Scaled to 35# kb and abmat sit-ups in 40/30/20/10. Didn't time because I was following Lucas (he did his 40 s/u, then I did mine, etc.). Felt great although I was on the verge of a stomach cramp after the first 40 unbroken sit-ups.

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Christian Rhea
May 29th, 2020 at 5:00 pm
Commented on: 200527

As Rx

18:29

48 make/172lb

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Dan Kremer
May 29th, 2020 at 3:51 pm
Commented on: 200527

Straight Leg Ab Mat Sit Ups

24 KG


16:59

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Ruthie Lloyd
May 29th, 2020 at 2:06 pm
Commented on: 200527

modified:

10 GHD sit-ups per round, AbMat for remaining reps

KBS, 1 pood

22:07

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Brandon Myers
May 29th, 2020 at 10:07 am
Commented on: 200527

14:02


45,35,25,15,10

ab mat sit-ups

25# KB


probably could have done the the set of 50 rep scheme but really didn’t know how this was going to go

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Robert Labutta
May 29th, 2020 at 1:42 am
Commented on: 200527

23:45

GHD-SU and 24kg kettlebell

61 y.o./M

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Jim McCary
May 29th, 2020 at 12:52 am
Commented on: 200527

18:52


  • abmat sit-ups
  • 50# KB
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Richard Foster
May 28th, 2020 at 11:56 pm
Commented on: 200527

Abmat Sit-ups

55lb Russian KBS 40/20/15/10/5

14.21


then 5x10 KBS w/ 45lb until the 20' mark

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Michael Bishop
May 28th, 2020 at 11:53 pm
Commented on: 200527

1.5 poods


10 GHDs short of rx


20:53

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Amie Macejkovic
May 28th, 2020 at 9:45 pm
Commented on: 200527

Time 18:45

Abmat situps (1:1)

24kg Russian swings

(edited)
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Clark Perez
May 28th, 2020 at 9:17 pm
Commented on: 200527

Steep decline bench sit-ups

24kg kettlebell

16'50"

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Nicholas Tan
May 28th, 2020 at 8:12 pm
Commented on: 200527

M/33/6’1/205


17:26


GHD-SU

24 kg KB (heaviest I got)

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Morgan Greene
May 28th, 2020 at 5:12 pm
Commented on: 200527

Abmat SU: 14:54

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Nate Gordon
May 28th, 2020 at 4:52 pm
Commented on: 200527

21:36

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Az Native
May 28th, 2020 at 4:45 pm
Commented on: 200527

21:34. Used 1.5pd KB, did GHD for rounds of 50 and 30, unanchored straight leg sit-ups for 40,20,10 rounds.

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Myles Lance
May 28th, 2020 at 4:18 pm
Commented on: 200527

50-40-30

26:29

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Jeffrey Howard
May 28th, 2020 at 3:56 pm
Commented on: 200527

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


17:44 - Sc (50lb DB Swings, no 70lb KB)

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Nick Bennett
May 28th, 2020 at 3:40 pm
Commented on: 200527

13:26

sit ups no GHD

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Alex Pham
May 28th, 2020 at 12:12 pm
Commented on: 200527

25:03

20# weighted abmat situps

70# db swing

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Shawn Thompson
May 28th, 2020 at 11:45 am
Commented on: 200527

15:07 35#kb

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George Fryd
May 28th, 2020 at 11:17 am
Commented on: 200527

M/32/176 approx.| Abmat Situps + 24kg AKBS| 50-40-30-20-10 | 21mins 29secs

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Coastie Nick
May 28th, 2020 at 10:50 am
Commented on: 200527

12:42


50# KB

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Geoffroy Castelnau
May 28th, 2020 at 7:50 am
Commented on: 200527

15:05

Scaled/subbed to 50-40-30-20-10 reps for time of : Bent knee V-ups / 16kg(35lbs) single DB american swings

M / 41yo / 176cm / 70kg

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Byron Hills
May 28th, 2020 at 2:47 am
Commented on: 200527

29:22

GHD sit-ups to parallel

24kg KB

had to break up all sets

exhausted

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Alfred Zambrano
May 28th, 2020 at 2:02 am
Commented on: 200527

50/M/6’/324#

w/u

500m row

2:33

wod

SU on floor with ab mat

22Kg KB

16:02.53

In the past three weeks of consistent workouts, I’ve made great strides in my endurance and strength, it’s visible in the mirror, already… and the weight loss (330 to 324) is a great by-product!

Thank you so much for all the work you guys do at CF

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Michael Bishop
May 29th, 2020 at 12:29 am

Nice

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Alfred Zambrano
May 28th, 2020 at 1:56 am
Commented on: 200527

Duplicate entry

(edited)
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Matthew Fahrenkopf
May 28th, 2020 at 1:27 am
Commented on: 200527

50-40-30-20-10

Ab mat sit ups, 20 lb. wall ball

American KB swings, 50 lb. KB


19:31

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Gavin Christensen
May 28th, 2020 at 1:23 am
Commented on: 200527

17:56. Abmat sit-ups and Russian swings w/ 70# KB.


Did 5 GHD sit-ups and then switched to abmat. Midline is torched from “Daniel” (150 sit-ups) on Monday and heavy 10 deadlifts yesterday.

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sandy francisco duran perez
May 28th, 2020 at 12:06 am
Commented on: 200527

For time:

50-40-30-20-10

Abmat Sit-up

DB Swing 45 lb

14:53 min

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Matt Jones
May 28th, 2020 at 12:06 am
Commented on: 200527

19:22rx

40m/6’2”/210

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Jeffery Powell
May 27th, 2020 at 11:40 pm
Commented on: 200527

Scaled quite a bit


25

20

15

10

5


25 pd dumb bell and regular situps. Could go heavier and do more reps for next time.

8:37

(edited)
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Juan Manuel Gelay
May 27th, 2020 at 11:06 pm
Commented on: 200527

24kg KB


9:09

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Jade Teasdale
May 27th, 2020 at 10:49 pm
Commented on: 200527

55# KB for RUS KBS

sit ups

10:24 (paced too slow)

I could do it faster!

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Sam Meixell
May 27th, 2020 at 10:36 pm
Commented on: 200527

30-25-20-15-10 reps in 11:08 of:

sit-ups

45# DB swings

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JD O
May 27th, 2020 at 10:24 pm
Commented on: 200527

50-40-30-20-10

Anchored situps (no GHD)

32kg kettlebell swings


11:52

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Olivia Leonard
May 27th, 2020 at 9:59 pm
Commented on: 200527

Scaled reps to 40-30-20-10

GHD sit-ups

53lb KB swings


12:20

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Steve Day
May 27th, 2020 at 9:50 pm
Commented on: 200527

22:52

GHDSU

KB swings 45lb kb

50, 40, 30, 20, 10

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Shaun Stapleton
May 27th, 2020 at 9:50 pm
Commented on: 200527

50-40-30-20-10


Abmat sit ups

DB swings (50lbs)


13:59

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Chris James
May 27th, 2020 at 9:40 pm
Commented on: 200527

15:45


35lb kb

GHD off the side of my couch

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Christian Simpson
May 27th, 2020 at 9:33 pm
Commented on: 200527

Sc to 50# KB, anchored situps 1:1

16:45

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Steven Odom
May 27th, 2020 at 9:32 pm
Commented on: 200527

50-40-30-20-10

GHD sit-ups 

KB swings

@ 32-kg

(Sub’d T2B for 50 then 2:1 AbMat straight-legs for remaining rounds) 

= 28:46 (at very slow pace)


Still recovering from an immune system update that started downloading late Saturday.

Switched to AbMat to save my grip. 🙌

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Chris Meldrum
May 27th, 2020 at 8:31 pm
Commented on: 200527

For some reason, decided to do keep the KB swings and GHDs, but add in burpees - "Hansen".


As rx'd, 34:10 (PR).


It hurt a lot - but the PR felt pretty nice.


47m/5'10"/185

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Mattis James
May 27th, 2020 at 8:23 pm
Commented on: 200527

15:52 Rx'd minus the KB, subbed for 50lb sandbag KB

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Dave DeCoste
May 27th, 2020 at 7:49 pm
Commented on: 200527

16:55

Used 50 lb dumbbell, all else rx.

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Charlie Pokorny
May 27th, 2020 at 7:47 pm
Commented on: 200527

Scaled reps to 45-35-25-15-5 reps of GHD-SU and 32 kg American kettlebell swings

22:16

Sluggish! But actually enjoyed how the movements worked together.

m/52/5'11"/200#

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Jon Wilson
May 27th, 2020 at 7:10 pm
Commented on: 200527

Ab mat situps

35lb kb

11:55

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Grant Shymske
May 27th, 2020 at 6:55 pm
Commented on: No Raw Data, No Science: Another Possible Source of the Reproducibility Crisis

And this is under the regular 'publish or perish' pressure to produce. It will be very interesting to look back at everything produced during this crisis when the sense of urgency has no doubt suspended the meager checks that were tenably in place. One can only imagine what is slipping through the cracks (more like dam break) right now.

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Grant Shymske
May 27th, 2020 at 6:50 pm
Commented on: Built to Move

This is a nice little primer for further study in anatomy and physiology.

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Abdulaziz Almuzaini
May 27th, 2020 at 6:48 pm
Commented on: 200527

25-20-15-10-5 reps of :

Mat sit-ups

DB swings

8.5 kg

Time : 12:39

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Tripp Starling
May 27th, 2020 at 5:45 pm
Commented on: 200527

45-35-25-15-5

T2B

KB Swings 53#

21:56

Quickly Regretted going with T2B 😩

note to self: 40-30-20-10-5 for T2B would be better


Jackie

45-35-25-15-5

sit ups

kb swings 26#

15:14

(edited)
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Cor Oz
May 27th, 2020 at 5:36 pm
Commented on: 200527

PRIORITY:

As WOD describes


SCALING:

16kg KB

Anchored Sit-ups


RESULTS:

14:58

Sit-ups almost unbroken

Swings unbroken

4:53, 4:08, 2:57, 1:55, 1:04

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Derek Frome
May 27th, 2020 at 5:30 pm
Commented on: 200527

3 rounds:

KB warmup complex: 5 Russian KB swing, 5 KB swing, 5 each single arm, 5 goblet squat, 5 head circles each direction

1 round Cindy


Then for time:


50-40-30-20-10 reps for time of:

GHD sit-ups (sub weighted sit-ups with 20lb ball)

Kettlebell swings (24kg bell because that’s the biggest I have)


Time: 17:15

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R Albers
May 27th, 2020 at 5:14 pm
Commented on: 200527

Strength- GSLP (3×5+)

in.bench 110/row 95/ sqt 135


WOD 19:03

Situps & 45# DB swing


*"EOD 136" memorial day WOD make up tomorrow

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Jacob Cram
May 27th, 2020 at 5:06 pm
Commented on: 200527

18:32 24kg KB

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Viktor Wachtler
May 27th, 2020 at 4:21 pm
Commented on: 200527

First some kettlebell practice without putting the bells down:

10-10 Russian swings

10-10 one-arm swings left-right

10-10 cleans left-right

10-10 snatches left-right

Sets with 16-20-24kg kettlebells.


Then WOD, subbed, scaled:

25-20-15-10-5 ab roll-outs

50-40-30-20-10 American swings 24kg

16:10

43/1.78m/77kg

(edited)
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Troy Bruun
May 27th, 2020 at 3:54 pm
Commented on: 200527

50-40-30-20-10

GHD Sit-up (to parallel)

KB Swing (53lb)


10:59

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Erik Dresner
May 27th, 2020 at 3:01 pm
Commented on: 200527

39/M/210


16:39


Farewell to my grip for a few days!


weighted sit ups 35# (held tight to chest so as to not kip them)

KBS 53# (heaviest I had on hand)


all sit ups UB. KBS broken up into 3 sets for the 50/40, 2 sets for the 30, UB for 20/10.

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Michael Arko
May 27th, 2020 at 2:52 pm
Commented on: 200527

24kg dumbbell

22:54


This one was a killer.

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Jim Rix
May 27th, 2020 at 2:23 pm
Commented on: 200527

25 GHD/15 abmat sit-ups

25 24kg/15 20kg KBS

20 GHD/10 abmat sit-ups

20 24kg/10 20kg KBS

20 GHDs

20 24kg KBS

10 GHDs

10 24kg KBS

14:10


161130: 13:37


57/5’8”/160ish

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Russell Albrycht
May 27th, 2020 at 2:19 pm
Commented on: 200527

14:34, Rep scheme 45/35/25/15/5.

1 pood KB and ghd sub

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Grant Shymske
May 27th, 2020 at 2:15 pm
Commented on: At-Home Workout

Single leg deadlifts have been an excellent way for at home clients with limited amount of resistance available to them to ratchet up the difficulty easily.

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Thiago Martinez
May 27th, 2020 at 2:04 pm
Commented on: 200527

WOD Rx

19'57''


in both exercises partioned in 3 or 4 part....

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Nicole Deaver
May 27th, 2020 at 1:46 pm
Commented on: 200527

50-40-30-20-10

Decline sit-ups

DB swings (35#)- heaviest I have


13:47

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Charles Meyers
May 27th, 2020 at 1:34 pm
Commented on: 200527

17:35 option 2

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Daniel Robinson
May 27th, 2020 at 1:32 pm
Commented on: 200527

Scaled to

abmat sit ups

53# American kbs


14:59

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Randy Crooker
May 27th, 2020 at 1:16 pm
Commented on: 200527

Modified

20lb dumbbell ab mat sit-ups

55lb dumbbell swings

13:34

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Michael Carroll
May 27th, 2020 at 1:06 pm
Commented on: 200527

16:02 modified GHD with butterfly situps (no GHD at home) American KBS with 50lbs Kettlebell

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Joe Conradi
May 27th, 2020 at 12:46 pm
Commented on: 200527

9:55

modified:

decline bench sit-ups

45lb dumbell


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Mike Andridge
May 27th, 2020 at 12:01 pm
Commented on: 200527

Scaled to

abmat sit ups

53# American kbs

18:23

m/50/175

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Greg Tutunjian
May 27th, 2020 at 11:56 am
Commented on: At-Home Workout

I'm using these single-arm movements for the first time in several years (and I wasn't anywhere near "clean" every rep back then, either.) Kudos to this fellow for sharing his workout. I saw some improvements I will adopt in my push-ups, too.

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Paul Greene
May 27th, 2020 at 11:56 am
Commented on: 200527

18:30 unbroken. Clearly need to

Work on my speed

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John Clarke
May 27th, 2020 at 11:53 am
Commented on: 200527

30lb dumbbell

Hollow rocks


14:34

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Brendan Mullan
May 27th, 2020 at 11:51 am
Commented on: 200527

Scaled

Ab mat sit ups

24kg kb

16.30 min 😅👍

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Thomas Nemeth
May 27th, 2020 at 10:18 am
Commented on: 200527

got it in at 14:55. M/5-10/227#

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Stacey Thompkins
May 27th, 2020 at 9:32 am
Commented on: 200527

M/45/6'2"/180#


Did 70# Russian swings the rest as rx'd...14:18 swings were unbroken ghd's not so much lol

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Felix Seraphin
May 27th, 2020 at 8:44 am
Commented on: 200527

Time:  22:12 RX 24 KG KB


24kg KB weighted sit-ups

Kettlebell swings

 

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Stefan Nordgren
May 27th, 2020 at 6:06 am
Commented on: 200527

Tough workout! I split my GHD early and that was a good decision. Kb swings heavy but no problem. 17:45 min

Stefan Sweden

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Reza Dehghanzadehsuraki
May 27th, 2020 at 4:44 am
Commented on: 200527

WOD ANALYSIS


Coaching notes


This WOD is designs based on reverse pyramid model and focus on the stamina and challenge the hip power. The resistance of the KB and the variation of sit-ups should be chosen so that the athlete is able to perform them. Furthermore, the 50 reps are high so the beginner athletes can divide it in two parts and perform it with one short break.

 

Template: This high volume WOD follows “For Time” template, so scoring is based on as fast as possible.


Form: This exercise is a couplet modality that is combined of a core exercise from gymnastic form with a weightlifting movement


Purpose: The training purpose is to improving the stamina. This WOD is fire the core muscles because both movements challenge the hip. The athlete must complete the exercise in the shortest possible time to earn more points so the core muscles are under the greatest challenge.


The reason for choosing reps and movements: The method of selecting movements and reps shows that it seeks to increase the power of the middle part of the body; to have a powerful hip. Along with all the other benefits of this exercise.


Time to perform: This WOD takes about ≈ 15 min. A relatively fast athlete completes this WOD in 12 minutes.


Running a class: Trainers have ≈ 45 min to set other parts of class.


Physiology (GPP): Stamina and cardiorespratory play major role in this exercise. Furthermore, strength, flexibility, balance and coordination are challenged.


Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program.


Anatomy:

GHD sit-ups: Rectus abdominis, Iliacus Psoas, Rectus femoris

KB swings: Trapezius (upper& lower fibers), Anterior deltoid, Gluteus maximus, Quadriceps

______________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for sit-ups ≈ 3 min

Specific warm-up for KB swings ≈ 5 min

WOD ≈ 15 min

Cool-down  ≈ 10 min


Additional time: It remains ≈ 19 minutes that can be divided in specific warm-up or cool-down.


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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QiHui Xing
May 27th, 2020 at 3:28 am
Commented on: 200527

RX:21'12''.(I just did ghd sit-ups the day before yesterday, my abdominal muscles are still sore) 😂😂😂

https://youtu.be/RlL0oNjRxIU

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Juan Acevedo
May 27th, 2020 at 1:39 am
Commented on: 200527

▶ INTENDED STIMULUS

Hip extension, hip flexion, open your hips, close your hips, all done at high power output. This workout is a good reminder that the core is not just the abs. It includes all the musculature that keeps the pelvis and the spine aligned. That's what we are working on today. And we are doing it in a way in which each rep needs to be aggressive and explosive. The load on the swings is meant to be heavier than what you typically would do. The total volume of the GHD sit-ups is high. If you are not conditioned for this number of sit-ups, consider mixing them with another variation. If you are modifying the movement or don't have access to a GHD machine or a similar contraption, try to preserve the explosiveness of the movement. Banded AbMat sit-ups are a good option today. This is a 15-18 minute effort. Aim your scaling so that you can get the set of 50 repetitions under the 6-minute mark (a third of the workout), and then your job will try to be keeping the pace or speeding up. This is a good day to let go of the result, focus om breaking everything into manageable sets and tracking your rest. This workout is nice little beast. Have a blast!


▶ OPTION 1

45-35-25-15-5 reps for time of:

GHD sit-ups

Kettlebell swings

♀ 24 kg ♂ 32 kg


▶ OPTION 2

45-35-25-15-5 reps for time of:

Banded sit-ups

Kettlebell swings

♀ 16 kg ♂ 24 kg


▶ OPTION 3

45-35-25-15-5 reps for time of:

AbMat sit-ups

Kettlebell swings

♀ 12 kg ♂ 20 kg


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

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David Swicegood
June 3rd, 2020 at 7:59 pm

▶ OPTION 3

45-35-25-15-5 reps for time of:

AbMat sit-ups

Kettlebell swings

20 kg


arms assisted ground sit-ups with a swing

kettlebell duffel bag!

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Jim Rix
May 27th, 2020 at 1:35 am
Commented on: 200527

I’ve been doing 25 GHDs as part of my warmup for years. And no way can I do even 40 unbroken. But a combo of GHDs and abmats is delicious agony in this WOD.

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Gavin Christensen
May 27th, 2020 at 2:15 am

Yes, lots to be careful of here.


I’ll be doing 5 GHD each round with the remainder as abmat.

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Chris Sinagoga
May 27th, 2020 at 1:16 am
Commented on: 200527

Champions Club Scaling Notes:


RANT

Oh wow, this is fun. We have kettlebell swings and something that is pretty much supine kettlebell swings. My hips and midline were absolutely thrilled to have 300 reps of the same freaking movement pattern. And I caught a cramp in my lower abs, Nothing like a reminder of how much stamina you are lacking in something you don't really think requires a lot of stamina. I just don't understand how it is possible to be cocky and do CrossFit.


MAIN DECISION

Do I keep the repetitiveness of L-sits and sub them here or do something else in place of GHD sit-ups?


NEW TO CROSSFIT SCALE

As is, regular sit-ups might be fine, but L-sits I think are a better sub in general.


WHAT ABOUT THE MOVEMENTS

GHD sit-ups - pulling from the hips, core-to-extremity, rigid midline, simulating the Gemini at Cedar Point

Kettlebell swings - jumping, core-to-extremity, external load,


WHAT ABOUT THE REPS

Descending rep scheme like this means we want stamina to be a factor that makes us really want to stop, but not quite make us stop all the way. In other words, ideally you'd be able to do 50 straight through on the first round, but the last few rough. On the next round you would have to break it up if it were 50 again, but the 10 less reps allows for another rough unbroken set. The CrossFit gods are just so kind to us like that.


LEARN TO COOK

Besides the GHD sub, you the thing to consider would be how much do you want to allow yourself to stop due to muscular fatigue. Kb swings I can do all day; sit-ups of any kind I feel like a pansy. So know it's 150 reps of each, and the more reps you do at once shades towards stamina and away from power. Usually, at least. I wonder how 2 rounds of 75 kb swings and 75 GHD sit-ups would be... I should have tried that out.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

Sub sit-ups for GHDs, then feel guilty about letting boredom get in the way of doing L-sits.


GENERAL FEAR LEVEL: 5

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Bryan Rosen
May 27th, 2020 at 12:27 am
Commented on: 200527

GENERAL WARM-UP


AMRAP 10:

1 minute of single-unders or jumping jacks

10 GHD hip extensions, pausing at parallel each rep

10 straight-leg sit-ups

10 ring rows

10 push-ups

10 overhead squats with PVC

10 Samson lunges


SPECIFIC WARM-UP


Kettlebell swings & GHD sit-up


EMOM 10 minutes:

Odd minutes - Kettlebell swings

1. 10 Goblet squats

3. 10 Kettlebell deadlifts

5. 10 Russian Swings

7. 10 Overhead swings

9. 10 Overhead swings at intended workout weight


Even minutes - GHD sit-ups

2. 10 ¼ GHD sit-ups

4. 30-seconds hold at parallel on GHD

6. 5 GHD sit-ups to parallel

8. 3-5 GHD sit-ups

10. 3-5 GHD sit-ups


AT HOME VERSION

50-40-30-20-10

V-ups

Tuck jumps

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Cor Oz
May 27th, 2020 at 5:13 pm

Thanks!

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Steven Thunander
May 27th, 2020 at 12:26 am
Commented on: 200527

Globo Scale: If you do not have a GHD, sub either 2/1 abmat situps, or 1/1 toes to bar or 1/1 weighted abmat situp 25/40lb db. For kettlebell swings, sub a 50/70lb dumbbell. Scale as needed. Bodyweight sub do equal numbers of supermans to situps, or if you only have a GHD/roman chair do hip extensions with the GHD situps. This may be also necessary in a globo right now due to gym requirements and layout in the globos that are open right now. Be warned, if you haven't done high volume GHD situps lately scale the reps in half or even to 1/3rd of the reps, or if you haven't done any recently sub abmat situps, weighted abmat situps or TTB.

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