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
Seminar Staff Flowmaster Rob Lawson demos today's WOD. He also provides an introduction to the GHD sit-up for the newer athlete.
Watch Workout Tips for 210912Over a decade ago, General Manager of Sport, Dave Castro, does the WOD. A scaled-up version of Annie.
Watch From the Archive: WOD Demo With Dave Castro46 Comments
Rx
13:06
heavy speed rope
M/35/6'/175#
Scaled to 1/2 GHD reps
6:56
Deo gratias
Second time doing situps with my home made ghd haha
RX male 23y 175cm 83kg
16:10
7:56 s
ab mat sit ups
F/24/5’5/140
CrossFit AFK
17:00
Ab Mat Sit Ups
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.)
9:44rx
Rx : 12’20 zeus corde (focus : new set up ghd 7 trous) https://youtu.be/RN3c5qXHG4Q
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.
Subbed ball GHDs and 2x single-unders
15:40
42 / 6’0 / 190
M/60/185
13:10
Rx’d: 12:01
F/36/138lbs/5'10
50-40-30-20-10
Box jumps 20"
butterfly sit-ups
16:40
5:13
50-40-30-20-10 double unders
25-20-15-10-5 GHD sit-ups
F/51/5'6"/145
AbMat situps
13:20
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.
Annie with butterfly situps (no GHD available today)
12:34
I kept moving but my DUs were atrocious today.
RX, 12:31
100-80-60-40-20 SU
50-40-30-20-10 Sit-ups
9:57
Adapted to current ankle injury : 50-40-30-20-10 Cal Mini Hand bike erg | Floor sit ups
13'41"
RX:11'16''.https://youtu.be/63vsffBcskA
10'21" with SUs & Sit-ups
11:50 scaled with AbMat sit-ups, RX double unders.
Intermediate 20:23.62. Kicked my ass.
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
M 51/190/6’
Scaled ghd sit-ups with abmat sit-ups. 6:55.
Today Annie Rx...10:04
1/6/20: Annie Sc SUx2...8:07
M/46/6'2"/180#
Rx'd
11:57...nasal breathing only
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
Scaled:
3 SU per DU
decline sit-ups
10:01
16:41 Rx'd
All about the GHDs - slow and then slower
m/53/5'11"/202#
50-40-30-20-10 reps in 11:43 of:
Single/Double-unders
abmat sit-ups
Scaled to 75 GHD & 75 a mat situp
17:18
Regular Annie
7:28
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
13:06. Abmat sit-ups.
13:09 RX
Performed a min of DUs practice (not sure what total count was); Full range GHDs completed as prescribed
12:54
M/30s/225lbs
16:25
Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
12:30
16:15 with singles and 50 GHDs to parallel the rest Rx. One day I’ll grow up and learn how to do doubles.
☆CFHIM 12:26
Great modification tips in video!!
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
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.
