Abmat sit ups, 35# dumbbell.
5 rounds + 20 sit ups + 1 walking lunge. 

남(m)/46/171cm/96kg/2302023/
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges=>22kg
10 right-arm overhead walking lunges=>22kg
♀ 40-lb. DB ♂ 60-lb. DB
Share your at-home modifications and rounds competed in comments./
오늘기록 2라운드+ghd싯업 12회(무게줄임)/
최고기록(41/82kg/171014) 2라운드+ghd싯업 10회/
목요일 저녁 두번째와드

CFWUx2 4*35lb lunge 4*45lb lunge
2r +4left lunge (4 right lunge after buzzer)
50lb db

7R+1r in 15 mins in my 4 lunges across garage of 20 janda situps and about 12kg o/h which was as much weight as i could get on the db. 5 gallon bottle was too heavy and awkward overhead.

3 rounds plus 15 reps 
Rx’d

5 rounds + 20 sit ups 
(sit ups, 28kg kB)

4 rounds plus 20 ghd sit-ups as rx’d 

PR!

15 more reps and 5 more lbs. than last time. 

180/41/69”

Complete as many rounds as possible in 12 minutes of:
20 Incline sit-ups -21degrees
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♂ 50-lb. DB

4 rounds 

6 rds +4, subbed ab-mat. 
compare to 6 rds +10, same scale.  I have definitely been working out less during the quarantine :(

Scaled to GHD to parallel & 40# dbell - only got through 18 GHD in 4th rd.  Legs & hip flexors were too fatigued fr recent heavy squats & hip extensions so I should've done this on a different day.

Hey mainsite crew. i have decided to start working out at 6am after meditating, some stretches and coffee.
The first class I teach is 8am so if I do things swiftly I can get my morning ritual in, my workout, and then some journaling and some wholefoods.
I have been playing with usiing forst rounds in wods as warm up, which has been helpful in teaching me pacing. Since I am not doing a general warm up I cannot go extra hard out of the gates. So today I subbed straight leg med ball sit ups to wall for the ghd and worked out with a 24kg kettlebell. Got 5 rounds and 13 situps. Great workout hank you!

M/34/6’/175#

Scaled to 15 GHD sit-ups, 50-lb. dumbbell 
5+6

PRIORITY:
as rx

SUBSTITUTIONS:
no GHD available; anchored sit-ups using arms like GHD sit-ups

SCALING:
sit-ups

RESULTS:
4 rounds + 8 left arm overhead walking lunges. Finished out 5th round because I’m not a quitter at 12:53.
2:45, 2:35, 2:39, 2:28, 2:23

RX with 20kg KB
5 rounds + 10

3 rds + 20 sit-ups 
GHD sit-ups to parallel 
50# DB first round/then 40#
140 reps total
 

5rds + 2 sit ups

abmat sit ups
30lb DB

Sc abmat situps, 50# KB
4 rounds + 20/-/-

4R + 5   (2020. 6. 4)
5R + 19 (2017. 1.12 ) CrossFit HIM

Scaled to straight legged Ab mat sit-ups and 35# dumbbell

5+10

4 rds + 10 GHD sit-ups rx
M/40!/6’2”/207

6rds + 20 GHD Situps

20 GHD Sit-ups 
10 L OH Lunge 
10 R OH Lunge
(35lb KB)

4rds+15lunges (sub 30 abmat sit-ups, 25# KB)

180210: 4rds+8lunges (GHD on Swiss ball)

2 mi run
20 GHD SU
20# oh walking lunges 10 ea. side
4R+20
2 mi run

4 rounds + 14 reps

3 rds + 30 reps
60# vest OVH
Straight leg sit-ups 

Warm-up :

4 rounds for quality

30" plank
20 air-squats
10 band shoulder-press

WOD (adaptation for Home Gym) :

Complete as many rounds as possible in 12 minutes of:

40 sit-ups
20 left-arm overhead walking lunges
20 right-arm overhead walking lunges

with 5L bottle

Results : 2 rounds + 40 sit-ups + 20 overhead walking lunges

6/5/20

M/36/165

12 minute AMRAP:
20 Sit-ups
30 lb db lunges, 10 each arm

5 rounds plus 35 reps

Subbed abmat SU and scaled to 55# KB: 5 rds + SU and 10 lunges in 6th

4+20+4 left arm WL. At home, subbed abmat sit-ups for ghd, used 40lb DB. Tough. 

33 / M / 5'9" / 137lbs

Anchored, straight-leg Ab-Towel(TM) sit-ups
40lb dumbbell

2 rounds + 20 + 10 (?) in 12 minutes
3 rounds total

The timer went off sometime during the third round of lunges, but I didn't hear it due to the catchy tunes I was playing...

12 min
20 abmat straight-ish leg situps
10 L arm OH walking lunge 35#
10 R arm OH walking lunge 35#

4 rds + 18 situps

20KG DB, GHD 20 sit-ups, 10 left arm & right arm overhead walking lunges, 6 rounds & half. 

50/M/6’/318#
WU: 500 m row (2:47)
12 min AMRAP
25 SU w  abmat
10 L arm OH walking lunge (28lb KB)
10 R arm “
(4 rds + 14 su)
Finisher: 500 m row (2:29)
Good stuff Maynard!

Rounds: 6+6 subbed straight leg abmat sit-ups and 50lb DB (most I have at home)

4 rounds + 20 sits ups and 10 lunges
55# kb 
straight leg ground sit ups

55# DB
Straight Leg Ab Mat Sit Ups
5 rds

6 rounds w/

50 lb. KB
straight leg ab mat sit-ups

4 rounds exactly.

20 GHD sit-ups
15# DB for lunges

Quads still torched from wall balls two days ago. Attempted 50# and 35# DB. Neither were happening today. 

Option 3 with 20 # DB, 5 rds plus 9 sit-ups

M/53/5’10”/170
2 mile run 15:30
Wod = 5 rounds
40lb Dumbbell

Globo/Home scale:  If at home and you have your 35/50lb dumbbells use those for the lunges, increase to 12 reps each side per round.  For the GHD situps sub in 30 abmat situps per round.  If you are doing this in a globo and haven't used a GHD recently or haven't done high volume with this movement, scale down the GHDSU to 5 or 10 per round, or sub abmat situps.  Bodyweight sub pistols or deep box step ups, regular situps. 

Used 45 lb dumbbell and only did 15 GHDs per round

Did five and a half rounds

Last time I did six rounds but only did 10 GHDs

12 min amrap:

20 straight leg abmat sit ups 
10 L OH lunges 
10 R OH lunges 

50lbs DB

6+11

20 straight leg abmat sit-ups 
53# kettlebell for overhead walking lunge(10L+10R)
6 rounds + 4 reps 

Jackie
16 straight leg abmat sit-ups 
15# db overhead walking lunge 10L+10R
5 rounds + 12 reps

Scaled to:
15 GHDSU
55lb db for OH lunges

4 rounds +15+4

12 min:
20 weighted situps 20# (anchored)
10 L OH lunges (60# db)
10 R OH lunges (60# db)

5 rounds 

Rx’d
5 rds + 20 reps

M/45/6'2"/180#

Today scaled to 53# KB the rest as rx'd 5 rds + 4 ghd's

Compare to scaled to 45# DB the rest as rx'd
5 rds + 6 ghd's

Compare to was 40# DB the rest as rx'd
5 rds even

5 + 18 lunges

20# db
Situps

M/36/172

12 min AMRAP
10 toes to bar
10 ab mat sit ups
10 left arm OHWL 40#
10 right arm OHWL 40#

4.5 rounds

M/34/5’8/180

200604 (modified)
As many rounds as possible in 12 mins of:
20 AbMat Sit-Ups
10 Dumbbell Overhead Walking Lunge (left), 50 lbs
10 Dumbbell Overhead Walking Lunge (right), 50 lbs

5 rounds + 24 reps

M/65”/145lbs/27yo

6+0 
12 GHD (do 16 next time)
50# DB

5 rounds - 3 lunges 
30# KB (what was available)

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

5+8 - Sc (50lb DB)

Rx’ed 
= 7 rounds + 20 reps

4 rounds + 20 reps Rx
Nice WOD!
170112 was 4 rounds + 4 reps Rx
m/52/5'11"/200#

4 full rounds, all but 10 lunges for 5th.

-weighted (30lb) straight arm sit ups
-double overhead lunges (2x 30lb dumbbells)

Plus 20# vest; 4 rounds + 3 GHD sit-ups.

This got tough midway through – lunges were no joke.

47m/5'10"/185

Scaled to a 35# DB
4 rounds with 14 Sec to spare. 

180207:  4 rounds with 10 Sec to spare. 

20 sit-ups
10 left-arm overhead walking lunges (18K)
10 right-arm overhead walking lunges (18K)

4 rounds + 20 sit-ups

5+2 GHD rx

AMRAP 12 mins
20 incline sit-ups
10 right arm OH walking lunges (35#)
10 left arm OH walking lunges (35#)

5 Rds + 14 sit-ups 

Scaled 
20 GHD sit ups 
Db 20kg
Tot: 4 rounds 

41/M/175

20 butterfly ab-Mat sit-ups 
10 L arm walking lunges (35# kB)
10 R arm walking lunges (35# kB)

6 Rounds + 20

20 hollow rock
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

6 rounds + 30. 

20lb dumbbell

41lbs dumbbell
4 rounds + 6 GHDs

Surprised at the low result. I had to turn around after every other lunge. This proved costly.

Scaled to: AMRAP 12 minutes
20 straight leg sit-ups
10 left arm overhead walking lunge 
10 right arm overhead waking lunge
40lb dumbbell for OH lunges 

6 rounds plus 5 sit-ups 

20 x full extension situps
40# DB
5 rounds + 8

5 rounds 5 reps

Abmat sit-ups 
Stubby barbell with 20lbs

Option 3
4 Rsd plus 5- left lunges and 5 right lunges 25 lbs

Scaled to
ghd to parallel
35# kb for oh lunge
4 rnds plus 10 ghd to parallel
m/50/175
I practiced oh lunge with 53# kb and felt comfortable, but was glad I
left my ego inside.

Subbed, scaled:
Incline sit-ups (45degree bench)
25kg dumbell (largest in the gym)
4 rounds+20
43/1.78m/77kg

31/m/205
60# 4.5 rounds 180 reps. 

Subbed: 
AbMat sit-ups (20-lb. MB)
Walking lunges (35-lb. DB)
4 Rds + 17

What can I do to warm up?

RX:5R+20.
https://youtu.be/01RCQn4Cyz4

WOD ANALYSIS

Coaching notes:
Template: This high intensity WOD follows “AMRAP” template, so scoring is based on as many reps as possible. 

Format: This exercise is a couplet element WOD that are selected in a couplet modality. In fact, this is combined of a core exercise from gymnastic element with a moderate weightlifting movement.

Purpose: The training purpose is to improving the stamina and strength of the core and legs muscles, and also shoulder muscles as stabilizer muscles in overhead lunges. Furthermore, the explosive power of the hip is challenge and improves in the GHD sit up. The overhead position challenges the balance, flexibility and coordination.

Scoring (round numbers): Athletes must do at least 6 rounds of this WOD. Advanced athletes can do at least 7 rounds.

Running a class: Trainers have 48 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina, strength and flexibility play a major role in this WOD. Moreover, cardiorespiratory, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is a dominant energy pathway in this WOD. Because the intensity of this WOD is so high that the body uses lactic acid pathway most of the training time. In fact the duration of this exercise is not enough to energy pathway shifting to aerobic system.

Anatomy:
GHD sit-ups: Rectus abdominis, Iliacus Psoas, Rectus Femoris, External oblique abdominis, Internal oblique abdominis, Sartorius
Overhead walking lunges: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps
_______________________ 

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for GHD sit-ups ≈ 4 min
Specific warm-up for lunges ≈ 6 min
WOD: = 12 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 20 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Champions Club Scaling Notes

RANT
I played around with these L-sit lifts as a sub for GHD sit-ups. Just pike my hips up off the floor as usual for my L-sit, then lift one leg at a time. I did 20 of those per round a few times and 20 GHD sit-ups other times. The L-sit lifts were pretty rough, actually.

MAIN DECISION
Is 12 minutes long enough to match my technique level

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
20 lunges
:20 L-sit

WHAT ABOUT THE MOVEMENTS
GHD sit-up - pulling from the hips, rigid midline, core-to-extremity
Overhead lunge - squatting, unilateral loading, unilateral loading again, overhead, pushing

WHAT ABOUT THE REPS/TIME
Both of these movements are pretty stamina-driven, and there is a decent amount of reps per round. But the 12-minute time cap means there should be a good amount of intensity. So unbroken on everything is how I see this.

LEARN TO COOK
If you want to keep the movements the same but need more practice, just extend the time domain until you feel like you got something out of it. If you want to keep a high intensity and don't have the technique, try lunges or overhead squats and L-sit. You could also bias the strength part of it (GHD ROM and weight on lunge) and cut the reps down.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
Same movements, extend to 15-20 minutes

GENERAL FEAR LEVEL: 5

▶ INTENDED STIMULUS

Oof! Nasty little piece. This screams six rounds, which is a cadence of 20 reps per minute. That's going to become a mental battle, especially because this will slowly but surely become a stamina workout. The load on the lunges should be heavy but something you can handle unbroken. You want your shoulder to get a solid workout. The idea is that it burns pretty bad in the second half, but that you still be successful. In other words the weight should not crush you. It should be close, but you ought to prevail. The same applies to the number of reps on the GHD. Set yourself up here so that you can complete most rounds within one minute, even if you are breaking the reps here and there. If you don't have access to a GHD try straight leg AbMat sit-ups. If you have access to a GHD or a similar contraption but don't have a lot of experience in this movement, parallel sit-ups are a solid modification. Today is all about finding that grit and resilience. Because this will become acidic, your brain should be all focused on your movement, not on the sensation. If you focus on the sensation, you will stop. FOCUS ON YOUR MOVEMENT!

▶ OPTION 1
Complete as many rounds as possible in 12 minutes of:

16 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 35-lb. DB ♂ 50-lb. DB

▶ OPTION 2
Complete as many rounds as possible in 12 minutes of:

16 GHD parallel sit-ups or 20 straight leg sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 20-lb. DB ♂ 35-lb. DB

▶ OPTION 3
Complete as many rounds as possible in 12 minutes of:

16 straight leg sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 15-lb. DB ♂ 25-lb. DB

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