CrossFit | 211120
Saturday

211120

Workout of the Day

34

3 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

Comments on 211120

34 Comments

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Mario Cruz
December 8th, 2021 at 11:57 pm
Commented on: 211120

Rx


GHD 24/18/17

lunges 39/36/37

bmus 8/8/7

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Leonel Manzilla
December 4th, 2021 at 8:57 am
Commented on: 211120

Home made ghd and a crappy pull-up bar so no bmu


Scaled


19 13 12 ghd

36 32 30 w lunges

15 15 15 chest to bar pullups


Male 23y175cm84kg

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Leonel Manzilla
December 4th, 2021 at 8:47 am
Commented on: 211120


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Charlie Pokorny
November 28th, 2021 at 9:09 pm
Commented on: 211120

GHD-SU: 21-20-19

Walking lunge: 35-30-33

Ring MU: 8-7-7

180 reps total

m/53/5'11"/193#

(edited)
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Jeffrey Howard
November 25th, 2021 at 11:41 pm
Commented on: 211120

M/26/5'8"/155lb

CrossFit AFK


GHD sit-ups, 27-20-20

Walking lunges, 42-40-40

Band assisted low bar muscle-up, 5-4-4


(https://youtu.be/I4PtRQVjU-g) used a green rogue band and the cross member for a yoke set at about shoulder height.

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Damien Leroux
November 23rd, 2021 at 8:04 pm
Commented on: 211120

Rx :

- 20/13/14

- 28/29/31

- 12/11/12


https://youtu.be/GPi0Po1oM4I

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Michael Newton
November 22nd, 2021 at 10:00 pm
Commented on: 211120

round 1) 32/28/9

round 2) 28/30/8

round 3) 28/28/8


abmat sit-ups, stationary lunges, strict pull-ups

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Sam Meixell
November 22nd, 2021 at 12:51 pm
Commented on: 211120

Abmat sit-ups - 23-22-26

lunges - 22-22-27

Pull-ups - 6-5-7

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James Gentile
November 22nd, 2021 at 2:13 am
Commented on: 211120

equipment ish free workout done in a park while traveling. subs: sit-ups (feet anchored) for GHDs and 1.5 pood KB bent over rows for BMU.


Sit-ups: 40,45,45

Walking Lunges: 46ish each round

Rows: 18 each arm, each round

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Ralph Keeley
November 22nd, 2021 at 12:35 am
Commented on: 211120

M/35/6'/175#


(20 minutes after finishing 211119

GHD sit-ups: 20/16/16

Walking lunges: 35/37/38

Bar muscle-ups: 7/6/7


Deo gratias

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Az Native
November 21st, 2021 at 5:02 pm
Commented on: 211120

GHD 17,14,11. 42 total

WL 26,24,26. 76 total

Pullup/ring dip 9/9,9/9,9/9. 27/27 total.

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Lincoln Kerger
November 21st, 2021 at 10:58 am
Commented on: 211120

Subbed/Scaled:

3 Rds max time/reps

1 minute hanging L-sit - :45/:36/:36

1 minute walking lunge - 34/36/36

1 minute Pull-ups and bar dips - 12 reps each across the board

Total reps/sec = 295

(edited)
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Antonio Alves
November 21st, 2021 at 10:34 am
Commented on: 211120

Modified:

--

3 rounds for max reps of:

1 minute of GHD sit-ups from bench

1 minute of walking lunges

1 minute of body-weight rows

1 minute of bench dips, feet elevated

SCORE:

1| GHD 19 / WL 27 / BWR 17 / BD 15

2| GHD 17/ WL 25/ BWR 17 / BD 15

3 | GHD 18 / WL 26 / BWR 18 / BD 17

TOTAL | GHD 54 + WL 78 + BWR 52 + BD 47 = 231 reps

--

Nice WOD 👍 Did one more round for good measure.

This was early morning today. Some running might still happen later in the day.


PS: Some running did happen: a 3 km fartlek session to end the day and smell the fresh air after the rain.

(edited)
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Troy Bruun
November 20th, 2021 at 11:39 pm
Commented on: 211120

GHD Sit-ups: 25/26/25-76

Rev Lunges: 34/36/34-104

Seated Ring MU: 10/10/9-29

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Christian Simpson
November 20th, 2021 at 10:13 pm
Commented on: 211120

Sc to ⚓ SU/⚫band bar MU...9 min emom...

1) 34/33/4

2) 26/30/4

3) 30/31/4

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Coastie Nick
November 20th, 2021 at 8:30 pm
Commented on: 211120

Rx’d


Rd 1: 30, 38, 8 (76)

Rd 2: 31, 43, 9 (83)

Rd 3: 30, 42, 9 (81)


240 reps total

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Michael Garweg
November 20th, 2021 at 7:21 pm
Commented on: 211120

Scaled to 3 rounds of


1 minute abmat sit-ups 16-18-18

1 minute walking lunges 27-22-22

1 minute box dips 14-14-13

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Jim Rix
November 20th, 2021 at 6:22 pm
Commented on: 211120

Subbed 5 pull-up/5 ring dip cycles for muscle ups

GHD Sit-ups 24-20-21

Lunges 33-37-36

Pull-ups 12-11-13

Ring dips 10-15-10


59/5’8”/155

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Steve Day
November 20th, 2021 at 5:05 pm
Commented on: 211120


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Steve Day
November 20th, 2021 at 5:04 pm
Commented on: 211120

GHD 20, 15, 16

lunge 30, 31, 32

assisted MU 8,8,8

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Charles Meyers
November 20th, 2021 at 4:47 pm
Commented on: 211120

Intermediate Option:

2 rounds for max reps of:

1 minute of GHD sit-ups 23-24

1 minute of walking lunges 19-25

1 minute of assisted bar muscle-ups 4-7

1 round for max reps of:

1 minute of abmat sit-ups 26

1 minute of walking lunges 32

1 minute of assisted bar 8 muscle-ups

(edited)
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Erik Dresner
November 20th, 2021 at 3:54 pm
Commented on: 211120

Scaled to 3 rounds of


Weighted sit-ups 50# (25-27-28)

Walking Lunge (35-38-42)

Ring Row (15-17-18)


245 reps total


My arm is still sore and tight from my COVID booster two days ago, so I opted for ring rows instead of strict pull ups.


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Joe Conradi
November 20th, 2021 at 3:19 pm
Commented on: 211120

Scaled to 3 rounds of:

20# weighted sit-ups

walking lunges

strict pullup and dip


31, 41, 16/15

28, 40, 14/14

27, 40, 13/13

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Michael Arko
November 20th, 2021 at 3:19 pm
Commented on: 211120

For MU sub, alternated 3 pull-ups and 3 dips


GHD 24+16+17 = 57

Lunges 29+31+32 = 92

Pull-ups 12+9+10 = 31

Dips 10+12+9 = 31


211 total reps


Getting back on GHD burned up time

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Matthew Moran
November 20th, 2021 at 2:08 pm
Commented on: 211120

V-ups, reverse lunge steps and strict pull-ups on I beam

32-32-12

23-32-11

23-32-11

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Sam K
November 20th, 2021 at 1:47 pm
Commented on: 211120

Rx

150 total reps


10sec rest to transfer stations.

Lunges and BMUs outside below freezing, only got 5-6 BMUs each round


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Jonathan Elmore
November 20th, 2021 at 3:16 pm

Nice! Anything below 50 is too much for me!

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Randy Crooker
November 20th, 2021 at 1:35 pm
Commented on: 211120

Sub 40lb DB butterfly sit-ups

lunges and MU’s Rx.


163 reps. Maybe (I Might have lost count a couple times.)

4 bar muscle ups per round

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John Clarke
November 20th, 2021 at 1:35 pm
Commented on: 211120

Subbed:


Hollow rocks

Squats

Pullups


Didn't keep score, used as a warmup for yesterday's WOD. Those results there.

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Stacey Thompkins
November 20th, 2021 at 10:48 am
Commented on: 211120

M/47/6'2"/180#


Sub'd 44# DxKB Ben Grimm's for MU's

26-30-5

19-30-5

19-30-5

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Ruiqin Huang
November 20th, 2021 at 4:10 am
Commented on: 211120

Rx

16/26/4

12/26/4

10/26/4

128 reps

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Chris Sinagoga
November 20th, 2021 at 4:06 am
Commented on: 211120

Champions Club Scaling Notes


RANT

I think it's important to look at the workouts as part of a bigger plan, not just as a stand-alone thing. It might be easy to look at "strict press 1-1-1-1-1 reps" and "21-15-9 deadlift/ring dip" and today's and think, Where's the rest of it? You might have some left in the tank after. You might finish the session 20 minutes early and let the athletes have some free time or take an early night. But imagine if you were making a 3 year-long plan for someone. How would you set up their workouts? Would you make sure they exhaust 100% of their energy every workout? Would you couple a low-volume day after a high-volume one to help recover? Maybe before to help have a higher output on the high volume one? Would you have stretches of lots of high volume in a row because, like Santiago talks about in the video, life might require it? I haven't looked ahead yet, but when I see low volume stuff I usually get nervous about what might be in store over the next few cycles.


MAIN DECISION

Do I have the equipment set-up to make the transitions fast?


WORKOUT THEMES

Short and light (maybe medium, depending on how you view GHD and bmu). Pulling from the hips, squatting with unilateral loading, and clearing an obstacle with skill are also themes.


TECHNIQUE SCALE

5 rounds as listed, maybe even go to 2 minutes per exercise just to avoid tempting you to go fast


CONSISTENCY SCALE

3 minutes of GHD sit-ups

3 minutes of walking lunges

3 minutes of bar muscle-ups


INTENSITY SCALE

Sub toes to bar/knees to elbows for GHD sit-ups

Lunges in place

Burpees for bar muscle-ups

*practice GHD and bar muscle-ups in warmup


INJURY SCALE

Upper-body - 5 rounds of just GHDs and walking lunges

Lower-body - 5 rounds of: L-sit, strict pull-up, strict dip


MY STUFF

Toes to bar, lunges in place, assisted ring muscle-ups. First round was 77 then lost count after.


GENERAL FEAR LEVEL: 6

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Steven Thunander
November 20th, 2021 at 4:05 am
Commented on: 211120

Globo Scale: For GHD situps sub situps in a roman chair, incline situps, or weighted situps. You can also make a homemade GHD by putting your feet under dumbbells or under the dumbbell rack and sitting perpendicular on a bench, moving back and touching your hands to the ground. Obviously if you are not used to GHD situps sub abmat situps. Lunges as RX. For Bar muscleups, go Rxed if your bar and skill level allows you to do so. Otherwise you can scale to chest to bar pullups, strict pullups or regular pullups. Hotel gym with no pullup bar sub either heavy lat pulldowns or dumbbell rows 35/50lb dbs for the BMU/pullups.


Busy Gym: 3 minutes max of each movement. Do the movement that the device is in most in demand first, probably GHD/incline situps, then pullups/BMU, then lunges. If you are subbing abmat/regular situps do the pulling movement first.


Bodyweight/equipmentless sub: 3 rounds of 1 minute max Situps, lunges, and pullup variation. Sub bodyweight rows or towel pullups if a pullup bar is unavailable.

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Kyle Evans
November 20th, 2021 at 2:29 am
Commented on: 211120

Round 1: 27, 40, 15

Rd 2: 17, 37, 10

Rd 3: 21, 38, 11

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