CrossFit | 210912
Sunday

210912

Workout of the Day

44

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

Double-unders
GHD sit-ups

Post time to comments.


Scaling:
This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.

Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Beginner Option:
50-40-30-20-10 reps of:
Single-unders
25-20-15-10-5 reps of:
Abmat sit-ups

Workout Demo

tips

Seminar Staff Trainers Rob Lawson and Davs Dennis take on GHD Annie

Watch

Comments on 210912

45 Comments

Comment thread URL copied!
Ralph Keeley
September 21st, 2021 at 6:13 am
Commented on: 210912

M/35/6'/175#


Scaled to 1/2 GHD reps

6:56


Deo gratias

Comment URL copied!
Leonel Manzilla
September 21st, 2021 at 1:41 am
Commented on: 210912

Second time doing situps with my home made ghd haha


RX male 23y 175cm 83kg


16:10


Comment URL copied!
Courtney Guthrie
September 20th, 2021 at 8:06 pm
Commented on: 210912

7:56 s

ab mat sit ups


F/24/5’5/140

CrossFit AFK

Comment URL copied!
Christopher Parker
September 19th, 2021 at 4:51 pm
Commented on: 210912


(edited)
Comment URL copied!
Dan Kremer
September 18th, 2021 at 9:18 pm
Commented on: 210912

17:00

Ab Mat Sit Ups

Comment URL copied!
Jeffrey Howard
September 16th, 2021 at 9:41 pm
Commented on: 210912

M/25/5'8"/155lb

CrossFit AFK


24:52 - Sc (used a 30lb vest.


Disclaimer: I have been doing CrossFit for 10+ years and had early development on the GHD. My first 3 years included mostly partial/parallel reps, rotation work, weighted reps and accompanied hip back exercises. I traded intensity in the form of speed for loading today, which is not recommended.

Explination: Usually on GHD workouts and Double Under workouts I just coast through the movements. The vest really turned the sets of 40 and 30 into some serious grunt work on the GHD and I had to accelerate the heck out of the rope when normally I would not have to. I set a goal this year/season to do more "vested workouts" and had been lacking on that task so this was simply a why not. However, the legs are pretty smoked from the 800's yesterday going into today.)

Comment URL copied!
Matt Jones
September 16th, 2021 at 3:19 am
Commented on: 210912

9:44rx

Comment URL copied!
Damien Leroux
September 15th, 2021 at 8:01 pm
Commented on: 210912

Rx : 12’20 zeus corde (focus : new set up ghd 7 trous) https://youtu.be/RN3c5qXHG4Q

Comment URL copied!
Greg Fairbanks
September 15th, 2021 at 4:41 pm
Commented on: 210912

Did 2 WODS today so beginner scaled it


50-40-30-20-10 single unders

25-20-15-10-5 abmat situps


12:28


My abs kept cramping up/locking up. Pain, then had to stop and stretch em out. Possibly a bit dehydrated.

Comment URL copied!
Dan Morris
September 15th, 2021 at 1:19 pm
Commented on: 210912

Subbed ball GHDs and 2x single-unders


15:40


42 / 6’0 / 190

Comment URL copied!
Michael Witous
September 14th, 2021 at 11:49 pm
Commented on: 210912

M/60/185

13:10

Comment URL copied!
Coastie Nick
September 14th, 2021 at 8:36 pm
Commented on: 210912

Rx’d: 12:01

Comment URL copied!
Sarah LeBlanc
September 14th, 2021 at 5:18 pm
Commented on: 210912

F/36/138lbs/5'10


50-40-30-20-10

Box jumps 20"

butterfly sit-ups


16:40

Comment URL copied!
Brian Louchis
September 14th, 2021 at 4:21 pm
Commented on: 210912

5:13

50-40-30-20-10 double unders

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

Comment URL copied!
Ruthie Lloyd
September 14th, 2021 at 1:12 pm
Commented on: 210912

F/51/5'6"/145

AbMat situps

13:20


Comment URL copied!
Antonio Alves
September 13th, 2021 at 9:41 pm
Commented on: 210912

Did this one today. Modified:

--

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

Touch-and-go jumps to low step

GHD sit-ups from bench

SCORE: 16'35''

--

Yesteeday did 7 km of easy running followed by 20' SLIPS practice

Today did 10 + 10 km bike ride, second one immediately before WOD. Fun! I'll hit 210913 tomorrow.


Comment URL copied!
Lincoln Kerger
September 13th, 2021 at 6:06 pm
Commented on: 210912

Annie with butterfly situps (no GHD available today)

12:34


I kept moving but my DUs were atrocious today.

(edited)
Comment URL copied!
Chin-Sheng Chou
September 13th, 2021 at 10:33 am
Commented on: 210912

RX, 12:31

Comment URL copied!
Nicole Deaver
September 13th, 2021 at 10:10 am
Commented on: 210912

100-80-60-40-20 SU

50-40-30-20-10 Sit-ups

9:57

Comment URL copied!
Fabien Deneuville
September 13th, 2021 at 10:08 am
Commented on: 210912

Adapted to current ankle injury : 50-40-30-20-10 Cal Mini Hand bike erg | Floor sit ups

13'41"

Comment URL copied!
QiHui Xing
September 13th, 2021 at 7:49 am
Commented on: 210912
Comment URL copied!
Albert Kombe
September 13th, 2021 at 1:28 am
Commented on: 210912

10'21" with SUs & Sit-ups

Comment URL copied!
Mark Strom
September 13th, 2021 at 12:48 am
Commented on: 210912

11:50 scaled with AbMat sit-ups, RX double unders.

Comment URL copied!
Jeffery Powell
September 12th, 2021 at 11:37 pm
Commented on: 210912

Intermediate 20:23.62. Kicked my ass.

Comment URL copied!
Randy Crooker
September 12th, 2021 at 11:28 pm
Commented on: 210912

Subbed/scaled:

50-40-30-20-10

Tuck jumps

Butterfly Ab mat sit-ups

*tuck jumps and sit-ups with a 20lb vest


12:00

Comment URL copied!
Mike Munsee
September 12th, 2021 at 10:58 pm
Commented on: 210912

M 51/190/6’

Scaled ghd sit-ups with abmat sit-ups. 6:55.

Comment URL copied!
Christian Simpson
September 12th, 2021 at 10:38 pm
Commented on: 210912

Today Annie Rx...10:04

1/6/20: Annie Sc SUx2...8:07

Comment URL copied!
Stacey Thompkins
September 12th, 2021 at 9:22 pm
Commented on: 210912

M/46/6'2"/180#


Rx'd

11:57...nasal breathing only

Comment URL copied!
YooSik Kim
September 12th, 2021 at 8:49 pm
Commented on: 210912

MayTiger V2

5rounds for time of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.


and then 


5rounds for time of

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

-14:55

Comment URL copied!
Joe Conradi
September 12th, 2021 at 8:11 pm
Commented on: 210912

Scaled:

3 SU per DU

decline sit-ups


10:01

(edited)
Comment URL copied!
Charlie Pokorny
September 12th, 2021 at 7:57 pm
Commented on: 210912

16:41 Rx'd

All about the GHDs - slow and then slower

m/53/5'11"/202#

Comment URL copied!
Sam Meixell
September 12th, 2021 at 6:15 pm
Commented on: 210912

50-40-30-20-10 reps in 11:43 of:

Single/Double-unders

abmat sit-ups

Comment URL copied!
Steve Day
September 12th, 2021 at 5:17 pm
Commented on: 210912

Scaled to 75 GHD & 75 a mat situp


17:18

Comment URL copied!
Andrew Appleton
September 12th, 2021 at 5:07 pm
Commented on: 210912

Regular Annie


7:28

Comment URL copied!
Michael Newton
September 12th, 2021 at 4:40 pm
Commented on: 210912

Regular Annie (no access to GHD today, and while I wanted to do GHD, it’s better that I didn’t)


9:07


a far cry off the lifetime PR of 5:54. I used to be fit

Comment URL copied!
Az Native
September 12th, 2021 at 4:11 pm
Commented on: 210912

13:06. Abmat sit-ups.

Comment URL copied!
Christopher Parker
September 12th, 2021 at 3:50 pm
Commented on: 210912

13:09 RX

Comment URL copied!
Sam K
September 12th, 2021 at 3:50 pm
Commented on: 210912

Performed a min of DUs practice (not sure what total count was); Full range GHDs completed as prescribed


12:54


M/30s/225lbs

Comment URL copied!
Michael Arko
September 12th, 2021 at 3:31 pm
Commented on: 210912

16:25

Comment URL copied!
Charles Meyers
September 12th, 2021 at 2:46 pm
Commented on: 210912

Intermediate Option:

Annie

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

Double-unders

Sit-ups

12:30

Comment URL copied!
Jonathan Elmore
September 12th, 2021 at 1:21 pm
Commented on: 210912

16:15 with singles and 50 GHDs to parallel the rest Rx. One day I’ll grow up and learn how to do doubles.

Comment URL copied!
Kyungtaek Kang
September 12th, 2021 at 7:28 am
Commented on: 210912

☆CFHIM 12:26

Comment URL copied!
Ron Torrance II
September 12th, 2021 at 6:02 am
Commented on: Workout Tips for 210912

Great modification tips in video!!

Comment URL copied!
Chris Sinagoga
September 12th, 2021 at 5:12 am
Commented on: 210912

Champions Club Scaling Notes


RANT

Lots of reps on the GHD sit-up for new people is not a great idea if you go to full range of motion. If you want to get a lot of practice for the timing of the movement then make sure to cut the range of motion by a lot. Also play it by feel; if you feel like your abs and hips and quads are doing a lot of work then you're probably doing it right, and if you feel it mostly in your back then you're probably not keeping your spine straight.


WORKOUT THEMES

Adding a little bit to a classic benchmark. Jumping with elasticity and accuracy, pulling from the hips, midline stability


MAIN DECISION

Sub the timing of the GHD sit-up (kb swing) or sub the pulling from the hips part (knees to elbows or L-sit, etc.)


TECHNIQUE SCALE

5 rounds of:

2:00 double under practice

2:00 GHD sit-up practice (go to about 1/4 of the way back/45 degrees, work on knees before back, take plenty of breaks)


CONSISTENCY SCALE

2 rounds of:

75 GHD sit-ups

75 double-unders


INTENSITY SCALE

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

Box jump (touch-and-go to a lower/medium height)

Kettlebell swing


INJURY SCALE

Lower-body - sub step-ups for double under


MY STUFF

9:03, scaled to sit-ups but did them a little more strict than usual


GENERAL FEAR LEVEL: 6

Comment URL copied!
Steven Thunander
September 12th, 2021 at 2:22 am
Commented on: 210912

Globo scale: If a GHD is not available either do standard Annie or use a roman chair, incline situp board or weighed abmat situps. No jump rope options include jump double taps simulating double unders, tuck jumps, or jumping jacks (single under sub).


Bodyweight/equipmentless option: see above.

(edited)
Comment URL copied!