Thursday

220602

Workout of the Day

55

3 rounds for time of:

30 dumbbell hang squat snatches
30 GHD sit-ups

♀ 25-lb DB ♂ 35-lb DB

Post time to comments.


Scaling:
This workout is demanding on your midline. Choose a weight on the hang squat snatches that allows you to keep your heels down in the overhead squat.

Intermediate Option:
3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups

♀ 20-lb DB ♂ 30-lb DB

Beginner Option:
3 rounds for time of:
16 dumbbell hang squat snatches
16 sit-ups

♀ 10-lb DB ♂ 15-lb DB

Breakdown of the GHD Sit-up

11

"The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension."

Watch Breakdown of the GHD Sit-up

Comments on 220602

53 Comments

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Leonel Manzilla
August 8th, 2022 at 10:54 pm
Commented on: 220602

No DB, and home made ghd


35lb KB, 15 n 15

30 ghdsitups


13:35


Male rx24y175cm84kg

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Blas Raventos
August 4th, 2022 at 9:56 pm
Commented on: 220602

13:45


Con 12 kilos en la mancuerna.

Sin ghd. Modifiqué a 30 air force sit ups con disco de 10kg.


Gracias 🙏

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Shawn Hakimi
July 29th, 2022 at 1:32 pm
Commented on: 220602

11:22


Ab-mat sit ups.

(edited)
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Jeff Chalfant
June 23rd, 2022 at 8:30 pm
Commented on: 220602

14:56 as rxd -Felt good despite a random back tweak this morning. Broke DBHSSn 10/10,5/5 rounds 1 and 2 and then 8/8,7/7 R3. Ghd’s: 30ub,20/10, 13/17 (changed the setting from 13 to 12 during the last break, which made it more difficult!) I thought quads would hold me back more but I just took breaks for quality/core.


As usual, done 15 hours or so after last meal.


185/43/176cm

(edited)
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Braxton Glass
June 20th, 2022 at 1:15 pm
Commented on: 220602

58yo m 5’5” 153lbs


3 rounds for time of:

30 kb cleans (16kg) to kb squat

30 parallel GHD sit-ups


15:30

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Matthew Aukstikalnes
June 16th, 2022 at 4:57 pm
Commented on: 220602

11:45, subbed ab-mat sit-ups

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Brett Eckles
June 13th, 2022 at 11:20 am
Commented on: 220602

10:54 with decline situps instead of GHD


M/29/6’/1”/200lbs

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Jeffrey Howard
June 12th, 2022 at 6:47 pm
Commented on: 220602

M/26/5'8"/170lb

CrossFit AFK


14:08 - Rx (Used a med-ball as a target for squats and stood on 10lb bumper plates to really make sure depth was met.)

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Courtney Guthrie
June 8th, 2022 at 9:29 pm
Commented on: 220602

11:42 s

3:40-4:09-3:52


20# DB

Ab mat sit up


F/25/5’5/150

CrossFit AFK

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Cristina Pruzan
June 8th, 2022 at 9:00 pm
Commented on: 220602

F 55 128 lbs

scaled 20 lbs db


12:32

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Damian Truchel
June 7th, 2022 at 2:58 pm
Commented on: 220602

8:50 RX

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Albert Kombe
June 7th, 2022 at 12:02 am
Commented on: 220602

13'00" w/ 25lb DB & Sit-ups

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Ralph Keeley
June 6th, 2022 at 1:18 am
Commented on: 220602

M/36/6’/170#


13:52 (First round hang squat snatches with 25 lb. dumbbell. Subbed 35 lb. hang squat cleans alternating arms for last two rounds. 30 GHD sit-ups each round.)


Does gratias

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Antonio Alves
June 5th, 2022 at 10:42 am
Commented on: 220602

3 rounds for time of:

30 dumbbell hang squat snatches @ 12,5 kg DB

30 GHD sit-ups from bench

TIME: 24' 15''

--

Peace.

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James Gentile
June 4th, 2022 at 1:53 am
Commented on: 220602

completed 06/03 in the a.m. no GHD at the Y, subbed with anchored feet past parallel bench sit-ups. otherwise weight and reps as RXd.


11:21.


should have warmed up more, the snatch squats got better ROM as the rounds progressed!


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Lincoln Kerger
June 4th, 2022 at 12:17 am
Commented on: 220602

Made this up 220603 due to an insane day at work that just wasn't permissive to complete it.

Rx'd 13:21


Well...as Rx'd as I could get in my garage with my make-shift GHD setup. DB Hang Squat Snatch was in 3 rep sets per hand, but unbroken aside from switching hands. GHD unbroken, but slowed down a lot toward the last 10 reps of each round.

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Sam K
June 3rd, 2022 at 9:43 pm
Commented on: 220602

Completed after 220603


Rx

9:58


Son(14)

2 rounds at 25lbs and full range GHDs

15:15

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Coastie Nick
June 3rd, 2022 at 8:41 pm
Commented on: 220602

Scaled to 15# DB: 15:01

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Alexandre Beaulieu
June 3rd, 2022 at 8:12 pm
Commented on: 220602

10:45 Rx

M/192/35

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Dave DeCoste
June 3rd, 2022 at 5:24 pm
Commented on: 220602

9:49 Rx

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Greg Fairbanks
June 3rd, 2022 at 3:57 pm
Commented on: 220602

Beginner Scale

3 rds for time

16 db hang squat snatches, 15 lbs (switched arms halfway each set)

16 abmat situps


7:19


Maybe a little easy-ish. Left shoulder range of motion was tight while straight up at the bottom of snatch. A little knee pain at that bottom spot too, but nothing to stop me from keeping on. Just goes to show I need to get back in shape.



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David Whiteman
June 3rd, 2022 at 2:52 pm
Commented on: 220602

Scaled to

20# db

abmat sit ups

9:26

M/49/170


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Christian Simpson
June 3rd, 2022 at 12:35 pm
Commented on: 220602

SC 20# kb, ⚓ SU...11:59

(edited)
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Sam Meixell
June 3rd, 2022 at 11:12 am
Commented on: 220602

3 rounds in 17:28 of:

30 dumbbell hang squat snatches, 20#

30 ab-mat sit-ups

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Mike Andridge
June 3rd, 2022 at 10:26 am
Commented on: 220602

Scaled to

35# kb hang pwr snatch

abmat sit ups

8:54

m/52/175

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Brian Matero
June 3rd, 2022 at 2:52 am
Commented on: 220602

8:21 Rx

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Renato Gonzalez
June 3rd, 2022 at 2:50 am
Commented on: 220602

First ever Crossfit WOD: 6:15

Beginner option

15lb db

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Troy Bruun
June 2nd, 2022 at 10:09 pm
Commented on: 220602

3rds: 9:56


30 SA Alt. KB HSQTSN(26lbs)

30 GHD Sit-ups


GWU: 400m Jog/Spiderman/Air Sqt/Sit-ups


SPWU: OH Sqt work/ KB SN WU/ GHD WU




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James Hollyday
June 2nd, 2022 at 9:36 pm
Commented on: 220602

10:30 with 25 lb dumbbell. Stepped down from 35 lbs due to shoulder inflexibility on left side.

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Derek Eason
June 2nd, 2022 at 9:31 pm
Commented on: 220602

CrossFit Train 97333

Corvallis, Oregon


Rx 9:30


Unbroken Snatches and GHDs.


Alternated Arms each rep.

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Chris Meldrum
June 2nd, 2022 at 9:12 pm
Commented on: 220602

With 20# weight vest, 12:07.


Welcome to the 5th annual #weightvestmonth!  Squat snatches started easy – unbroken in first round – but got harder, broke a couple of times in later rounds.  GHDs were tough with the vest.  Struggled a lot in rounds 2 and 3.


49m/5'10"/180

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Shane Azizi
June 2nd, 2022 at 8:36 pm
Commented on: 220602

12:26 RX

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Brian Louchis
June 2nd, 2022 at 7:54 pm
Commented on: 220602

13:20

L-sit seconds for GHD

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Patrick Doyle
June 2nd, 2022 at 7:52 pm
Commented on: 220602

3 Rounds 4 Time

30 Dumbbell Deep Squat Snatch 20#

30 GHD Sit Ups

19:30

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Luis Oliveira
June 2nd, 2022 at 7:48 pm
Commented on: 220602

Demanding on the midline? My quads were fried instead!


https://youtu.be/5W-aL7zV62M

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Az Native
June 2nd, 2022 at 7:43 pm
Commented on: 220602

At home 2 weeks back from 6 week break:

3 rounds

20 DB PS 40lb (all I have at home)

30 deficit stiff leg lift on bench.

14:18.

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Joe Conradi
June 2nd, 2022 at 6:22 pm
Commented on: 220602

Scaled to 3 rounds of:

30 30#DB snatch squats

30 abmat sit-ups


9:24

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Michal Tokarski
June 2nd, 2022 at 4:26 pm
Commented on: 220602

11:22 Rx.

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Jim Rix
June 2nd, 2022 at 3:15 pm
Commented on: 220602

Subbed hang power snatches; rest rx

13:14

I can’t do a DB squat snatch, regardless of the weight.


59/5’8”/156

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Amedeo Alessio Cerea
June 2nd, 2022 at 2:34 pm
Commented on: 220602

13:08

Db hang Power snatches

Db Rx

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Jonathan Elmore
June 2nd, 2022 at 2:31 pm
Commented on: 220602

16:25 #25 focused on form and I felt it

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Michael Arko
June 2nd, 2022 at 2:13 pm
Commented on: 220602

25.5lb dumbbell

14:08


Not great, but I got faster/more efficient as the WOD progressed.

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Charles Meyers
June 2nd, 2022 at 1:23 pm
Commented on: 220602

Beginner Option:

3 rounds for time of:

16 dumbbell hang squat snatches

16 sit-ups

8-lb DB

9:27

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Aaron Brumit
June 2nd, 2022 at 12:27 pm
Commented on: 220602

3 rounds:

20 squat snatch 35 lb db.

30 abmat sit-ups


Started on GHD but had to bail after the first 30 reps and continue on abmat.

12:36

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Travis Schwartz
June 2nd, 2022 at 11:51 am
Commented on: 220602

14:03

Intermediate scale

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Al El Kordi-Hubbard
June 2nd, 2022 at 11:33 am
Commented on: Workout Tips

8:36 RX DB, abmat sit ups instead of GHD. Home gym problems lol

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Jody Lynn
June 2nd, 2022 at 11:04 am
Commented on: Workout Tips

So is this alternating db squat snatches as shown on the video?

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Elizabeth Trieu
June 2nd, 2022 at 10:37 am
Commented on: 220602

Fun one. Did intermediate option. 11:01

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Harris Harr
June 2nd, 2022 at 9:53 am
Commented on: 220602

7:14 as RX

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Stacey Thompkins
June 2nd, 2022 at 9:34 am
Commented on: 220602

M/47/6'2"/185#


Scaled to women's rx'd

12:54

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Chris Sinagoga
June 2nd, 2022 at 1:40 am
Commented on: 220602

Jason, 30 total, 15 each arm. Otherwise they'd write it:

30 right-arm dumbbell snatches

30 left-arm dumbbell snatches

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Chris Sinagoga
June 2nd, 2022 at 1:39 am
Commented on: 220602

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Jumping with weight, squatting with unilateral loading and loss of connection, pulling from the hips


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


SCALING FOR LIMITING FACTORS

Strength (also Flexibility) - AMRAP in 12 minutes of: 6 one-arm overhead squats, 12-second L-sit

Coordination - AMRAP in 12 minutes of: 12 hang snatches with a bar, 6 GHD sit-ups (cut ROM bigtime)

Stamina - 2 rounds of 45 and 45

Speed - 90 reps of each, split it up however you want


MY STUFF

I completely forgot the time. I want to say 13:07? I did 20# the first round with a full squat, then 50# the second and third with a power landing. Alternating hands.


GENERAL FEAR LEVEL: 5

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Jason Williams
June 2nd, 2022 at 12:16 am
Commented on: 220602

Is the snatch 30 per arm or just 30 using 1 arm

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