CrossFit | 210404
Sunday

210404

Workout of the Day

68

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 201218.


Scaling:
This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings **
**25 AbMat
sit-ups

Workout Tips

1
tips
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Comments on 210404

69 Comments

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Morgan Greene
April 27th, 2021 at 7:53 pm
Commented on: 210404

20:04

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Jeff Chalfant
April 25th, 2021 at 8:58 pm
Commented on: 210404

21:39 at track with banded good mornings and no abmat, feet flat on ground. Good mornings and sit-ups unbroken.



42/69”/177lbs.

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Blas Raventos
April 20th, 2021 at 5:29 pm
Commented on: 210404

3 x 800m

50 x 45# good morning

50 x abmat situps


25:40


All sets unbroken. Felt sore from the 100m sprints. Happy about this training session. Thank uou crossfit.


RIP sir.

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Mario Cruz
April 15th, 2021 at 2:13 pm
Commented on: 210404

23:20


ghd back extension

situps (floor)

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Nate Gordon
April 13th, 2021 at 9:40 pm
Commented on: 210404

25:41

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Coastie Nick
April 9th, 2021 at 6:06 pm
Commented on: 210404

Rx’d 20:36


201218: 20:30

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James Gentile
April 9th, 2021 at 2:10 am
Commented on: 210404

Done 4/8 p.m.


Subbed 45# good morning for back extensions. Straight leg sit ups on the mat. Done after 4/1 OHS.


22:59.

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Jeffrey Howard
April 8th, 2021 at 9:52 pm
Commented on: 210404

M/25/5'8"/155lb

CrossFit AFK


29:36 - Rx

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marciea allen
April 8th, 2021 at 3:49 pm
Commented on: 210404

F/35/5’7/154#

22:25 RX

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Matthew Brewster
April 8th, 2021 at 1:07 pm
Commented on: 210404

3 RFT

400m run

30 reverse hypers (don’t have a GHD)

35 sit-ups

14:50

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Nora Kluge
April 7th, 2021 at 8:11 pm
Commented on: 210404

800m row

35 BE

35 SU

20:45

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Brad Mc
April 7th, 2021 at 8:03 am
Commented on: 210404

M / 42 / 75kg / 1.7m


This was a lot harder than I thought, the back extensions took it out of me.

managed about 30 minutes.

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Johannes Kluge
April 7th, 2021 at 6:54 am
Commented on: 210404

800 m Row

35 Back Extensions

35 Sit Ups


19:07

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Joshua Willing
April 7th, 2021 at 3:24 am
Commented on: 210404

23:53. Reduced to 30 back extensions

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Aaron Brumit
April 6th, 2021 at 1:21 am
Commented on: 210404

25:19 rx

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Michael Witous
April 5th, 2021 at 11:32 pm
Commented on: Workout Tips

59/M

23:54

40 reps vs 50

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Keith Martin
April 5th, 2021 at 11:16 pm
Commented on: 210404

M/47/226#

3 rds

1000m Row

50 Good mornings, 10#

50 Sit-ups

26:29

(edited)
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Christian Simpson
April 5th, 2021 at 9:48 pm
Commented on: 210404

Sub bench hip ext/⚓ SU. Plus transition time from outside to upstairs on runs.


Today: 25:58 (8:58/8:51/8:09)

12/18/2020: 29:27

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Doug Hoeschle
April 5th, 2021 at 6:52 pm
Commented on: 210404

M/55/140#/68”


22:11

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Az Native
April 5th, 2021 at 6:22 pm
Commented on: 210404

Doing a 50% week, nice and easy. Subbed .5 mile bike for run, did 25abmat sit-ups, 25 BE.

16:07

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Damien Leroux
April 5th, 2021 at 5:49 pm
Commented on: 210404

27’42 Rx (miss count 51/48/50 BE)


https://youtu.be/BPCk3LkVzX0

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Damien Leroux
April 5th, 2021 at 5:35 pm
Commented on: 210404
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Kirk Byrd
April 5th, 2021 at 5:09 pm
Commented on: 210404

RX 27:27

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Myles Lance
April 5th, 2021 at 3:52 pm
Commented on: 210404

24:52

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Erik Dresner
April 5th, 2021 at 3:29 pm
Commented on: 210404

subbed with Superman and ab mat sit ups.


19:45

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Ben Pearce
April 5th, 2021 at 2:15 pm
Commented on: 210404

22:59 rx


First time trying a wod from the main site instead of my box's programming


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Michael Arko
April 5th, 2021 at 12:39 pm
Commented on: 210404

30:02

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Antoine Vial
April 5th, 2021 at 6:46 am
Commented on: 210404

19 min 04

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James Marcum
April 5th, 2021 at 1:44 am
Commented on: 210404

24:11

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Jim Rix
April 5th, 2021 at 1:42 am
Commented on: 210404

30:11

Very tough; hammies still smoked from Friday’s sprint WOD.

Blessings to Michael’s family.


201219: 25:56

160521: 25:24

150121: 29:16 (nautical Michael)

130508: 27:23

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Troy Bruun
April 4th, 2021 at 11:28 pm
Commented on: 210404

25:27


3rds

800m Run

50 Back Ext

50 Ghd Sit-up (to parallel)


201218

26:04

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Shaun Stapleton
April 4th, 2021 at 10:54 pm
Commented on: 210404

Rx 24:02


36/195/5’9/M

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Matthew Letarte
April 4th, 2021 at 9:37 pm
Commented on: 210404

22:20, subbed straight leg deadlifts with 17kg kb foR back extensions, otherwise RX

7:07/7:38/7:34

I made up the 4 x 400m/50 lunges workout yesterday, so my legs were heavy on these 800s. The first one was 3:37, last 2 were slower for sure

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Antonio Alves
April 4th, 2021 at 9:29 pm
Commented on: 210404

3 ROUNDS FOR TIME OF:

Run 800 meters

50 good mornings | 20kg bar

50 AbMat sit-ups

SCORE 210404: 30'39''

SCORE 201218: 37'37''

-

All sets unbroken. DOMS from Friday's session really set in today, making this a bit more uncomfortable than expected.

Still, big improvement: faster runs (same circuit, but good weather and daylight today, unlike 201218) and more efficient movements in general.

Glad to see another running WOD 👍

5 km easy run in the early morning.

RIP

(edited)
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Kevin Flowers
April 4th, 2021 at 9:13 pm
Commented on: 210404

M/55/6’1”/180


”Michael”


3 RFT:


800 m run (3:19, 3:21, 3:23)

50 back extensions

50 situps (butterfly, unanchored)


Rx (outdoors: no mask!): 21:10

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Charlie Pokorny
April 4th, 2021 at 8:24 pm
Commented on: 210404

22:29 with hip extensions and abmat SU (butterfly, unachored)

Runs in 4:00 - 4:20 - 4:10, one break on the HE, various mini-breaks on the SU.

201218 was 24:00 and my previous PR was 22:53 (160521)

with gratitude

m/52/5'11"/200#

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Lincoln Kerger
April 4th, 2021 at 8:51 pm

Congrats on the PR, nicely done!

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Jay Hubbard
April 4th, 2021 at 8:09 pm
Commented on: 210404

27:38

running sub’d by rowing, 800m

ext and sit-ups both done on GHD

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Matt Jones
April 4th, 2021 at 8:02 pm
Commented on: 210404

210404 - 18:45rx

201218 - 20:51rx

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Lincoln Kerger
April 4th, 2021 at 8:52 pm

Awesome!

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Steve Day
April 4th, 2021 at 7:57 pm
Commented on: 210404

Michael

18:53

Subbed hip extensions

(edited)
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Lincoln Kerger
April 4th, 2021 at 8:52 pm

Well done!

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Clay Jones
April 4th, 2021 at 7:04 pm
Commented on: 210404

21:39

3 rounds

800m Run as prescribed

Subbed 25 Reps of GHD back extensions

Subbed 25 sit-ups

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Mike Munsee
April 4th, 2021 at 6:50 pm
Commented on: 210404

M 50/190/6’

subbed good mornings with the barbell for back extensions.

23:16.

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Joe Conradi
April 4th, 2021 at 6:41 pm
Commented on: 210404

Split back extensions and sit-ups into 2 sets each per round.


19:14

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Nicole Deaver
April 4th, 2021 at 5:27 pm
Commented on: 210404

24:42


Subbed: Good mornings (45#) for back extensions


Happy Easter!!

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Hank McKibban
April 4th, 2021 at 5:19 pm
Commented on: 210404

23:51 rx

R.I.P. Sir

201221 - 21:15 (w/25# good mornings)

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Nathan Wray
April 4th, 2021 at 4:59 pm
Commented on: 210404

22:10rx

RIP hero, and thanks to all that serve

Male, 5’9” 155lbs 46 years

Did “Jason” right before, good ol hero wod Sunday’s

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Lincoln Kerger
April 4th, 2021 at 8:53 pm

Awesome push doubling up!

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Matthew Stonkus
April 4th, 2021 at 4:52 pm
Commented on: 210404

22:08


80 air squats

50 rdls 20# DBs

50 situps

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Alex Broadbent
April 4th, 2021 at 4:40 pm
Commented on: 210404

23:48


Did supermans. Did the sit ups first. Runs up/down a hill (3:30, 3:40, 3:45)

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Charles Meyers
April 4th, 2021 at 4:16 pm
Commented on: 210404


3 rounds for time of:

Run 600 meters Assault Air Runner

15 back extensions worked on true back extension

25 sit-ups

35:50

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Sam K
April 4th, 2021 at 3:57 pm
Commented on: 210404

Run (8-9mph on treadmill)

Back Extensions (on GHDish machine, hamstrings were locking up)

Sit-ups (almost unbroken)


21:41


M/30s/225lb

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Jonathan Elmore
April 4th, 2021 at 3:40 pm
Commented on: 210404

27:02

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Lincoln Kerger
April 4th, 2021 at 3:18 pm
Commented on: 210404

Subbed 45# Good Mornings for back extensions (lack of equipment to do these right). Did straight leg AbMat sit-ups (unanchored) to add some difficulty from last time.

22:21


Compare to: 201218 27:49 subbing 1k row for the run, otherwise Rx'd.


Runs felt slow and I was not expecting to still be as sore as I am from the 100m sprints. I'll take the improvement in time though. RIP LT, hooyah!

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Loris Giuliano Ferrari
April 4th, 2021 at 3:12 pm
Commented on: 210404

Male 50yo 181cm 78Kg

26:14

Rx'd

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Randy Crooker
April 4th, 2021 at 1:34 pm
Commented on: 210404

Subbed 45lb good mornings for GHD back extensions. All else Rx.


21:51


compare to 201218 same scale

22:33


Happy Easter! He is risen!

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Lincoln Kerger
April 4th, 2021 at 3:19 pm

Nice work!

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Daniel Robinson
April 4th, 2021 at 12:49 pm
Commented on: 210404

3 Rds:

800 M Run

50 Superman’s

50 AbMat Sit-ups

27:07

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Simon Gonzalez
April 4th, 2021 at 12:00 pm
Commented on: 210404

24’57

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Alex Pettingell
April 4th, 2021 at 11:58 am
Commented on: 210404

25:54

Compare to: 26:02

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Eugenio Gonzalez
April 4th, 2021 at 11:58 am
Commented on: 210404

Did 24:16, previous attempt was 22:49. That time the pace was show because show raíces, this time i took my time to prevent my lower back from exploding again after a rough weekend because of deadlifting like a chimp.

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Mike Andridge
April 4th, 2021 at 10:29 am
Commented on: 210404

RIP Michael

3 rnds

800 m row

50 Hip Extentions

50 abmat (un-anchored)

29:00

m/51/175

compare to with same scale

29:21

(edited)
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Lincoln Kerger
April 4th, 2021 at 3:22 pm

Good job!

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Cassandre Vigouroux
April 4th, 2021 at 9:49 am
Commented on: 210404

Pregnancy Scaling


« Michael »

3 Rounds

1000m Erg (low pace)

30 Good Morning (add a light weight if you want)

1’ Forearm Plank (forearms on bench)

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QiHui Xing
April 4th, 2021 at 5:57 am
Commented on: 210404
(edited)
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Lincoln Kerger
April 4th, 2021 at 3:21 pm

Nice improvement!

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Chris Sinagoga
April 4th, 2021 at 1:12 am
Commented on: 210404

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Mid-dtstance monostructural movement, lots of stamina but in muscle groups that should be able to push through it, benchmark workout


MAIN DECISION

Do I have access to a GHD machine? Or, do I want to treat this like a benchmark workout or a practice workout?


TECHNIQUE SCALE

5 rounds

Run 400 meters

30 squats

30 hollow rocks


CONSISTENCY SCALE

As is, or if you're in need of the far end of stamina then maybe mush everything together into one round


INTENSITY SCALE

As listed, rest as needed between rounds. Record fastest time.


INJURY SCALE

Lower-body - pick three movements that you can do that will allow for a major stamina dose. I'm thinking farmers walk, push-ups, and sit-ups off the top of my head


MY STUFF

18:29, subbed 50 squats for hip extensions


GENERAL FEAR LEVEL: 7

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Lincoln Kerger
April 4th, 2021 at 3:20 pm

Really fast dude, good job!

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