CrossFit | 210620
Sunday

210620

Workout of the Day

42

30-20-10 reps for time of:

GHD sit-ups
Toes-to-bars
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Post time to comments.
Compare to 170913.


Scaling: Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Comments on 210620

42 Comments

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Clint Michael
September 6th, 2021 at 8:20 pm
Commented on: 210620

19:04 Rx’d

Toes to bar were the worst part.

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Sebastian Wieczorek
August 4th, 2021 at 2:17 pm
Commented on: 210620

July 27th 2021


wu: bike, pvc, rings


wod: 30-20-10

ab mat sit ups

hanging knee raises

sg. arm db thruster 10 kg

7:11


post: bike, stretching

(edited)
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Leonardo Silva
July 29th, 2021 at 12:11 am
Commented on: 210620

12

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Cor Oz
July 20th, 2021 at 10:00 pm
Commented on: 210620

As Rx’d

14:00

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Jeff Chalfant
July 12th, 2021 at 9:05 pm
Commented on: 210620

11:28 rx’d with 2 hand touch on ghd’s. Last time 12 seconds faster but with one hand touch ghd/bent arm kte’s. TTB are harder so that’s an improvement if you ask me. Had to redo a couple toes to bars because my abs were so toasted I didn’t make contact. Sets of 5 through the 30’s. Broke wallballs and ghds into 2 sets the first 2 rounds.



180/42/176cm

(edited)
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Blas Raventos
July 9th, 2021 at 5:58 pm
Commented on: 210620

12:55


Did it with banded situps because I do not have a GHD yet.


Hardest part wad the banded situps. Room to improve in core stamina for more toes to bars stringed together.


Satisfied with my physical performance because I was able to do all wall balls unbroken.


I recognized a useful mentality attitude during the banded situps. I was struggling and said to myself, wow This is so hard... GOOD! That means Im pushing my limits today!


Grateful to be working to improve my health and that this journey becomes a reason to get together with people that care for me and inspire me.


Thank you CF!


My stuff

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Jeffrey Howard
July 4th, 2021 at 12:45 am
Commented on: 210620

M/25/5'8"/155lb

CrossFit AFK


13:03 - Rx (struggled on Toes-to-bar)

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Courtney Guthrie
July 3rd, 2021 at 10:03 pm
Commented on: 210620

15:52 s

15/15 - 10/10 - 5/5

full GHD / half GHD alt.

15/15 - 10/10 - 5/5

t2b (dirty south lower bar) / knee raises

30-20-10

WB


F/24/5’5/140

CrossFit AFK

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Aaron Brumit
July 3rd, 2021 at 5:06 pm
Commented on: 210620

Yikes, 17:42 rx. Maybe too much yard work yesterday.

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Mario Cruz
July 1st, 2021 at 12:18 am
Commented on: 210620

Rx

10:25


f*ck T2B jajajja 🥴

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Morgan Greene
June 29th, 2021 at 10:46 pm
Commented on: 210620

10:28

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Ralph Keeley
June 28th, 2021 at 3:57 am
Commented on: 210620

M/35/6'/175#


30/20/10 wall-ball shots and GHD sit-ups

15/10/5 T2B


10:09

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Brett Eckles
June 26th, 2021 at 12:03 pm
Commented on: 210620

8:47


everything Rx except I did 15-10-5 on Toes to Bar


M/28/6’1”/198lbs

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Leonel Manzilla
June 26th, 2021 at 3:02 am
Commented on: 210620

Abmat situps with 15 lb ball sticked to my forehead,


13:40


302010

Abmat 15lb

Toes to bar

Wallball20lb 10ft


Male 23y 175cm 83kg

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Adam Pequignot
June 25th, 2021 at 5:09 pm
Commented on: 210620

M/42/140lb


RX - 10:44


*T2B Singles on round of 10s

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Giuseppe Petrillo
June 24th, 2021 at 8:56 am
Commented on: 210620

Sub weighted sit ups 10 kgs

ring ttb

11:33

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Coastie Nick
June 23rd, 2021 at 7:59 pm
Commented on: 210620

Rx’d : 11:03


170913: 11:45 w/16# ball

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Guston Rankin
June 23rd, 2021 at 11:32 am
Commented on: 210620

RX(plus) 9:12

30lb MedBall

Very fun combination of movements


GHD were steady all the way through

T2B were 13-10-7, 12-8, 10

WB were 6-6-6-6-6, 7-7-6, 10


82kg BW

178cm height

34yo Male

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Sandeep Gadde
June 22nd, 2021 at 1:28 am
Commented on: 210620

10:08 RX

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Christopher Voght
June 22nd, 2021 at 12:42 am
Commented on: 210620

30-20-10 reps for time of:

AB Mat sit-ups

Toes-to-bars

Wall-ball shots

♂ 20-lb. ball to 10-ft. target


9:46

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Christian Simpson
June 21st, 2021 at 9:35 pm
Commented on: 210620

Sc to ⚓ SU, k2e...12:59

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Jack Ray
June 21st, 2021 at 5:30 pm
Commented on: 210620

As RX


12:43

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James Gentile
June 21st, 2021 at 4:21 pm
Commented on: 210620

Completed 6/21 a.m. after three days off. No GHD or wall ball so used my plate stack with yoga blocks and did 45# Thrusters.


10:25


Kind of through the motions day, but still completed quickly so that is good. Will be a better workout tomorrow.


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Michael Arko
June 21st, 2021 at 1:03 pm
Commented on: 210620

subbed 2x18lbs dumbbell thrusters for wall balls

12:20


Frustrating. I couldn't keep up the T2B intensity or pace.

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Sam Meixell
June 21st, 2021 at 11:50 am
Commented on: 210620

30-20-10 reps in 9:32 of:

Abmat sit-ups

Hanging Knee Raises

Wall-ball shots, 20#/10'

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Brian Louchis
June 21st, 2021 at 6:12 am
Commented on: 210620

10:12

Sub 50 lb thrusters

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Nathan Goisnard
June 21st, 2021 at 1:19 am
Commented on: 210620

modified


4:1 flutter kicks

toes to parallel (ish)

35# dumbbell thruster (alternating arms at the top)


7m09s


good

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Antonio Alves
June 20th, 2021 at 9:29 pm
Commented on: 210620

Modified / scaled to:

--

30-20-10 reps for time of:

GHD sit-ups from bench

Hanging knee raises

Wall-ball shots with 9 kg sand bag

SCORE: 15':36''

--

Nice WOD 👍

5 km run in the morning

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Sam K
June 20th, 2021 at 9:24 pm
Commented on: 210620

Rx


10:49


M/30s/225lb


Those T2B though...

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Troy Bruun
June 20th, 2021 at 8:45 pm
Commented on: 210620

8:59


30-20-10

GHD Sit-ups (to parallel)

T2B

MedBall Thruster Toss(20lbs) in garage

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YooSik Kim
June 20th, 2021 at 8:38 pm
Commented on: 210620


‘MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

-4R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

-3R


오늘도 무사히

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Charlie Pokorny
June 20th, 2021 at 8:01 pm
Commented on: 210620

10:51 Rx

GHD-SU destroyed any flow on the TTB

m/53/5'11"/200#

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Nicole Deaver
June 20th, 2021 at 7:34 pm
Commented on: 210620

30-20-10


Sit-ups (straight leg w 10# ball )

T2B mixed w knee raises

Wall Balls (10# ball to garage ceiling)


9:55

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Jonathan Elmore
June 20th, 2021 at 6:21 pm
Commented on: 210620

12:30

I kept losing my grip on the toes-to-bar. Way too much humidity and sweat.


Happy Father’s Day to all you Fathers out there!

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Joe Conradi
June 20th, 2021 at 6:07 pm
Commented on: 210620

Scaled to:

incline sit-ups,

knees to elbows,

2x30#DBs thrusters


8:46

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Jim Rix
June 20th, 2021 at 3:25 pm
Commented on: 210620

17:54

about 50 yards out and back to my wall ball wall against City Hall. Most TTB in groups of 3-4 reps after unbroken GHDs.

(edited)
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Kevin Marshall
June 20th, 2021 at 2:48 pm
Commented on: 210620

Lots of scaling for me due to no GHD or proper wb target so subbed a 20lb db sit up T2B and 45lb barbell thurster managed 11:46

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Charles Meyers
June 20th, 2021 at 1:24 pm
Commented on: 210620

30-20-10 reps for time of:

GHD sit-ups

knees to elbows

Wall-ball shots

16 lbs to 10-ft. target

18:58

(edited)
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Steve Day
June 20th, 2021 at 12:26 pm
Commented on: 210620

12:31


TTB are a difficult movement for me and my technique needs a ton of improvement.

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QiHui Xing
June 20th, 2021 at 10:00 am
Commented on: 210620
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Jacob Svensson
June 20th, 2021 at 8:37 am
Commented on: 210620

17:23, did a 400 m run before every round as well

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Chris Sinagoga
June 20th, 2021 at 2:47 am
Commented on: 210620

Champions Club Scaling Notes


RANT

I have not seen one case of rhabdo in the 10 years of doing GHD sit-ups with new people at 1/3 or 1/2 ROM, even at a high volume. The timing of the movement take a lot of repitition to get the hang of. If a new person (or even experienced person) is having trouble even sitting up straight on the GHD with a neutral spine, then even doing a static hold can be effective if you want to emphasize position; if you want to emphasize skill then a kb swing is similar. On the other hand, it is very easy to lose spinal positon on this movement for even veterans and I completely agree that large doses going to a large ROM (anything past parallel) can wreck you.


WORKOUT THEMES

2 pulls and 1 push for the lower body, making stamina a main factor but not quite enough to make us rest


MAIN DECISION

Is my technique/ROM good enough on this to warrant a low volume?


TECHNIQUE SCALE

Cut the ROM on all movements and do 3 rounds of 30


CONSISTENCY SCALE

1 round of 60 reps each


INTENSITY SCALE

As is, scale to go unbroken


INJURY SCALE

Upper-body - sub L-sit (butt on ground, feet up) for GHD sit-up and one-arm dumbbell thruster for wallball

Lower-body - regular sit-up for GHD sit-up and hip extension for wallball. Might have to adjust some reps


MY STUFF

Did yesterday's workout in 7:something as rx'd


GENERAL FEAR LEVEL: 6

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