“When we step outside of the gym, the demands of life, sports, and activities, aren’t gonna be like, 'Well you already pushed, so you’re not gonna push again.' We need to be able to train in those elements and work that redundancy."
Watch CrossFit Programming: Movement Redundancy3 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of bar muscle-ups
Post reps of each to comments.
Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.
Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
1 round for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
Beginner Option:
2 rounds for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of 3 jumping pull-ups + 3 assisted push-ups