Monday

220801

Workout of the Day

53

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.


Scaling:
Those without exposure to high-rep GHD sit-ups should first introduce the exercise at low volumes. Reduce the load on this workout so you can keep moving continuously for 12 minutes.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches

♀ 25-lb DB ♂ 40-lb DB

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
15 sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches

♀ 15-lb DB ♂ 25-lb DB

Training the GHD Sit-Up

4

CrossFit defines core strength as midline stabilization. Capacity with midline stabilization translates to improved efficiency and performance as well as greater power output. We use the GHD for four exercises that heighten awareness and develop this capacity: the hip extension, back extension, hip-and-back extension, and the GHD sit-up.

Read MoreTraining the GHD Sit-Up

Comments on 220801

58 Comments

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Stacey Thompkins
August 7th, 2022 at 4:24 pm
Commented on: 220801

M/47/6'2"/185#


Rx'd

5 rds + 7

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Cade Weston
August 6th, 2022 at 4:52 pm
Commented on: 220801

5 rnds

Rx 35#

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Giuseppe Petrillo
August 6th, 2022 at 9:24 am
Commented on: 220801

4 rounds + 20GHD rx'd

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Alexandre Beaulieu
August 5th, 2022 at 4:51 pm
Commented on: 220801

4 + 25 rx

M/35/197

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Nada Abdelrahman
August 5th, 2022 at 2:49 pm
Commented on: 220801

Situps instead of ghds

10 snatches es, 35#

4 rounds in 12 mins

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Ralph Keeley
August 5th, 2022 at 4:52 am
Commented on: 220801

M/36/6'/174#


5+7 Rx

(Snatches unbroken; GHDs ate my lunch)


Deo gratias

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Brian Louchis
August 4th, 2022 at 5:40 am
Commented on: 220801

6+2 Rx

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Fabian Delaflor
August 3rd, 2022 at 9:53 pm
Commented on: 220801

Amrap 12’

20 a mat sit ups

10 left arm snatches #25

10 right arm snatches #25

5 rounds 20 sit-ups

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Jeremy Barbour
August 3rd, 2022 at 2:26 pm
Commented on: 220801

scaled

beginner

9 rds

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Dezert Sky Kiddoo
August 3rd, 2022 at 1:34 am
Commented on: 220801

4 rounds + 2 ghd

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Dave DeCoste
August 3rd, 2022 at 12:29 am
Commented on: 220801

6 rounds + 9 reps

rx

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Az Native
August 2nd, 2022 at 4:07 pm
Commented on: 220801

4 rounds even, did 10 ghd per round. Decided to finish 5 rounds, 16:00 even. Harder than it seems.

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Luis Oliveira
August 2nd, 2022 at 3:23 pm
Commented on: 220801

Scaled


Sit-ups


15kg DB Snatch


8R+18

(edited)
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Douglas London
August 2nd, 2022 at 12:48 pm
Commented on: 220801

6 rounds + 8 left arm snatches, intermediate with 15 kg DB.

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Chris Meldrum
August 2nd, 2022 at 12:42 pm
Commented on: 220801

As rx’d, 6 rounds + 1 snatch.


Unbroken.  Only way to go faster would have been to go faster.  I did not put the accelerator down much today, just happy to complete without resting.


49m/5'10"/180

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Beatrice Franceschini
August 2nd, 2022 at 11:45 am
Commented on: 220801

Rx 5ROUNDS

(edited)
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Mark Acland
August 2nd, 2022 at 6:10 am
Commented on: 220801

5 rounds + 9

47 year old male

15kg dumbell

(edited)
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David Smith
August 2nd, 2022 at 2:23 am
Commented on: 220801

On a gymnastics program, so did that first then three rounds for time of this in about 6 min flat.

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Christian Simpson
August 2nd, 2022 at 2:03 am
Commented on: 220801

SC ⚓ SU/45# DB...5+10/-/-

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Juliet Slaney
August 2nd, 2022 at 12:12 am
Commented on: 220801

12 minute amrap

6 rounds

15 weighted sit ups (20 pound med ball)


10 kb snatches Right arm

10 kb snatches Left arm

20 pound DB

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Kevin Owen
August 2nd, 2022 at 12:04 am
Commented on: Workout Tips

6 beginner rounds

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Kristine Goodman
August 1st, 2022 at 11:32 pm
Commented on: 220801

5 rounds + 8 situps

2 mile run

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Chris Jordan
August 1st, 2022 at 11:26 pm
Commented on: 220801

Mens Rx

6 rounds + 20

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Mike Andridge
August 1st, 2022 at 10:15 pm
Commented on: 220801

Scaled-at campground

20 knee to chest sitting on picnic table

40# DB's

6 rnds plus 20 knee to chest/ 2 snatches

M/52/175

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Shane Azizi
August 1st, 2022 at 9:58 pm
Commented on: 220801

4 rounds + 16 GHD Rx

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Tom Cuff
August 1st, 2022 at 9:53 pm
Commented on: 220801

Scaled; 25 sit ups and 40# DB


4+12

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Troy Bruun
August 1st, 2022 at 9:52 pm
Commented on: 220801

12min AMRAP: 7rds+13


20 GHD Situps

10 L Arm KB SN

10 R Arm KB SN

(35lbs)


GWU: 2rdsx10

Mtn Climbers/KB around the world/Russian Swing/SAswing/Goblet/Halo


SPWU: KB swing WU

GHD Sit-up (1/4-1/2-3/4-FROM)


build up 2x10/5


COOLDOWN: 2x:30

upward dog/down dog/palms up wrist/palms down


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Travis Shelton
August 1st, 2022 at 9:39 pm
Commented on: 220801


5 round rx


wife

5 rounds with 25lb dumbbells

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Antonio Alves
August 1st, 2022 at 9:30 pm
Commented on: 220801

Modified, using a 15 kg DB

--

AMRAP in 12 minutes of:


20 feet anchored bench Sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches


4 rounds + 3 sit-ups

Completed 5 rounds in just under 15 minutes.

--

Peace.


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Mike Munsee
August 1st, 2022 at 9:02 pm
Commented on: 220801

M 52/205/6’

Subbed 25 abmat sit-ups for the ghd.

6 rnds.

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Sam K
August 1st, 2022 at 9:00 pm
Commented on: 220801

Rx

6 rounds + 11 GHDs


More like power DB snatches, no dip


M/30s/225lbs


Son(14):

At abmat sit-ups and 32lbs

5 rounds + 2 sit-ups


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Coastie Nick
August 1st, 2022 at 8:57 pm
Commented on: 220801

Rx’d: 5 rds + 7 reps

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Greg Fairbanks
August 1st, 2022 at 7:34 pm
Commented on: 220801

AMRAP 12 min

15 abmat situps, butterfly

10 kb snatch, left arm, 35# kb

10 kb snatch, right arm, 35# kb


4 rds + 6 left arm snatches into 5th rd


Went a little heavier than beginner scale for snatches just to push it a bit

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Chad Abresch
August 1st, 2022 at 7:31 pm
Commented on: 220801

25lb DB, 3 rounds

(1st CF workout after long hiatus)

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Aaron Brumit
August 1st, 2022 at 6:48 pm
Commented on: 220801

Intermediate rep scheme with 35 lbs. dumbbell


6 sets + 12 reps

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John Clarke
August 1st, 2022 at 5:58 pm
Commented on: 220801

Vacation WOD:


20 sit-ups

10 left arm Backpack Swings

10 right arm Backpack Swings


7+22

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Matthew Aukstikalnes
August 1st, 2022 at 5:49 pm
Commented on: 220801

subbed Ab-Mat sit-ups. 5 rounds +17 reps

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Kobe Breazeale
August 1st, 2022 at 5:13 pm
Commented on: 220801

20 GHD sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches


Did 15lb for the snatches just to make sure my elbow didn’t start hurting. So far so good so hopefully it stays good or I’ll probably take a epsom salt bath just to help with that and my chest soreness.


3 rounds exact

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Austin Fox
August 1st, 2022 at 4:20 pm
Commented on: 220801

M/29/5’9/183

20 sit ups (No GHD)

10/10 DB snatch #50

7 rounds

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Jim Rix
August 1st, 2022 at 3:59 pm
Commented on: 220801

Rebekah, I’ve been using the original CF warmup for many years, followed by some movements specific to the day’s WOD. You should be able to find it on the mainsite.

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Jim Rix
August 1st, 2022 at 3:55 pm
Commented on: 220801

with 35#, 4 rounds + 4 snatches. Finished round 5 in 12:57.


59/5’8”/155#

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Steve Day
August 1st, 2022 at 3:37 pm
Commented on: 220801

5 rounds + 3 GHDSU

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Matt Jones
August 1st, 2022 at 2:53 pm
Commented on: 220801

6+9 GHD rx 249 reps

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Vanessa Miller
August 1st, 2022 at 2:42 pm
Commented on: 220801

35yo 135# 5’8

rx

4+8

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Todd Myers
August 1st, 2022 at 2:40 pm
Commented on: 220801

Rx 4+4

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Alex Trump
August 1st, 2022 at 2:18 pm
Commented on: Workout Tips

Thanks for this good video, I made a good workout bc of ur video !

However I do Crossfit to loose weight, and I wonder if it’s the best training possible in optic to achieve my goals. I’ve find some of my answers on https://musclekey.fr/ but Im not sure about everything. Maybe someone could indicate me.

Thanks and have a good day !

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Rebekah Moir
August 1st, 2022 at 2:02 pm
Commented on: 220801

what all happened in 12 minutes; in order:

15 GHD sit-ups

20 alternating db snatches

15 GHD sit-ups

20 alternating db snatches

15 GHD sit-ups

20 alternating db snatches

20 sit-ups

20 alternating db snatches

15 sit-ups


20lbs


also does anybody know where I can go to get good warm ups for these workouts???

(edited)
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Amedeo Alessio Cerea
August 1st, 2022 at 1:52 pm
Commented on: 220801

Rx

4 rounds

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Jonathan Elmore
August 1st, 2022 at 1:45 pm
Commented on: 220801

#40 5+5GHDs rounds

Afternoon #30 15GHDs 7+10rounds

Wife #8 15 abmat SU 6+5 rounds

(edited)
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Michael Arko
August 1st, 2022 at 1:29 pm
Commented on: 220801

38lbs dumbbell

4 rounds + 20 ghd + 8 snatch = 188 reps

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Charles Meyers
August 1st, 2022 at 1:25 pm
Commented on: 220801

Complete as many rounds as possible in 12 minutes of:

15 sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

25-lb DB

6rds+6

Comment URL copied!
Bert Trabing
August 1st, 2022 at 12:33 pm
Commented on: 220801

Age- 33

Height- 5'-8"

Weight-174

RX-NO


No GHD at globo gym.


Hit some tempo back squats first.... (Primed with 135 then hit 225 for (2) sets at 3111 tempo for (10) reps each set.


Stuck 5 Rounds flat on WOD then did some bodybuilding accessory. Strict Dips, Dumbbell Z Press, Feet elevated pushups. (12) reps each x 2 sets).

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James Gentile
August 1st, 2022 at 10:24 am
Commented on: 220801

Completedat the Y. No GHD, did feet anchored bench Sit-ups past parallel.


6 R + 1.


Completed after 7/30 WOD. Right below the red line!

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Chris Sinagoga
August 1st, 2022 at 4:05 am
Commented on: 220801

Champions CLub Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics(?) and weightlifting. Pulling and pushing from the hips, unilateralloading, core to extremity.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


TECHNIQUE SCALE

As is, extend to 20 minutes, cut GHD reps to 10 and do like 1/4 range of motion


CONSISTENCY SCALE

2 rounds of:

3:00 GHD sit-ups

3:00 dumbbell snatch


INTENSITY SCALE

AMRAP in 12 minutes of:

GHD sit-ups

Dumbbell snatch

*partition reps however strategized


MY STUFF

6 rounds + 6 GHD as rx'd


GENERAL FEAR LEVEL: 5

Comment URL copied!
Jody Machacek
June 8th, 2021 at 3:08 am
Commented on: Training the GHD Sit-Up

It looks like this individual in the demo is putting their back or lower back in hyper-extension, this seems unhealthy. Can you elaborate or educate me on this?

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Creag Donaldson
March 7th, 2022 at 4:04 pm

I would like an answer to this as well. Im observing that obviously this is only optimal once you have demonstrated that you have full capacity through the full range of motion. Before you even allow an individual to move into a degree of Flextion past the neutral mid line.


From this then I expect your building that capacity past that normal range of motion! - obviously this hyper extension is based on your level of experiance and ability with this movement.


Thoughts?

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Lori Cooper
September 24th, 2019 at 1:33 pm
Commented on: Training the GHD Sit-Up

We do not have a GDH unfortunately, can you suggest a (reasonable) alternative to the GDH ?

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Js Smith
January 27th, 2021 at 6:59 pm

Not sure what qualifies as reasonable for your situation.... try declined sit-ups (with or without a weight/medicine ball), sit-ups off a plyo box/ bench with feet anchored, toes to bar, knee raises (with or without weight), or Ab-mat sit-ups (with or without weight)?

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