Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
Complete as many rounds as possible in 20 minutes of:
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups
Post rounds and reps to comments.
Goal: Conditioning + pulling endurance.
This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!
Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.
Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.
Scaling:
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel
The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.
Beginner option:
Complete as many rounds as possible in 20 minutes of:
20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups
Beginner athletes should start at a conservative pace. Approach this workout as you would a 5K run: You wouldn’t begin at a 400-meter sprint pace. Aim to keep the single-unders as smooth as possible; that’s your recovery time.
Resources:
How to Count Crossovers
The Burpee Pull-Up With Greg Amundson
The GHD Sit-Up
Find a gym near you:
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Comments on 231205
77 Comments
3 rounds plus 32 reps - Rx’d
subbed 200m run for cross-overs & KTEs for sit-ups
4 1/3 rounds + 6 BPUs
5 (+40)
did 2X SU crossovers on the first 2 rds
Round times
R1 | 04:14 |
R2 | 04:25 | +11 s
R3 | 03:35 | -50 s
R4 | 02:52 | -43 s
R5 | 02:33 | -19 s
Ø 03:31
M/33/5'7"/215lbs
20:00 AMRAP 5Rd+30reps
20 SingleUnders
10 BurpeePullUps
12 ABSitUps
Did this one as a conditioning piece after a heavy squat and heavy snatch day. Just kept moving, was fatigued, but not quite gassed, but nowhere near redlined. Practiced crossovers in warmup but don't got em. Made a makeshift bar with a barbell lower than the rack bar. Last time I did BurpeePullUps the rack bar was so high. These really fatigued my arms and shoulders. ABSitUps feel weird with my injured hip flexor. 60 PullUps is good volume.
Subbed du instead of su crossovers.
Rest as Rx
5 rounds
Practised su crossovers for first time before workout. I guess my rope is a little small fir crossover but still will practice with it until I get the new one.
Subbed double-unders for crossovers. 6 rounds + 3 burpee pull-ups.
Can’t do crossovers, and need to keep working on dubs – a couple unbroken rounds but mostly these were ugly. Slow and steady on burpee pull-ups.
50m/5'10"/180
RX: 8+28
Rx. 10R (420reps)
5 +20
crossovers intermediate
Sub to 20DU (I don't plan on joining the elementary jump rope team)/10burpees/10PU/12 ⚓ SU...5+20/2/-/-
M/53
Intermediate
5 rounds + 6 GHDs
8 rounds
20 single under crossovers
10 burpees
10 pull-ups
12 hollow rock
1 down & back driveway race w/ 3yo Son
scaled to 40 double unders, 10 burpee pull ups, 20 sit ups
5 rounds + 13 sit ups
M/37/6’/177#
20 AMRAP
10 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups
6 rounds
Deo gratias
Modified:
--
Complete as many rounds as possible in 20 minutes of:
14 OHS with pvc pipe
14 push-ups
12 GHD sit-ups from bench
> 7 rounds.
--
Peace.
subbed:
200m run
10 burpee pull-ups
12 hip extensions
5 rounds + 150m run
7 rounds + 20 jumps
Did the 4:1 intermediate jump rope pattern, otherwise beginner scale
https://youtu.be/BbM8Icqmpis
My Training on Wednesday december 6 in the afternoon
WOD CrossFit.com 231205
Complete As Many Rounds As Possible of:
20 Heavy Single Unders
10 Burpee Pullups
12 Inclined Situps
I completed 4 Rounds + 20 Heavy Single Unders + 10 Burpee Pullups of this Workout.
10 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups
3rds
Rx’d : 5 rds + 12 reps.
Got cross overs kinda figured out by Rd 4
Complete as many rounds as possible in 20 minutes of:
4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel
7 rounds
6 RNDs + 20 Crossover
Hey all!
I did this workout at home and don't have a pull up bar -- who am I kidding yes I do I just refused to try since I did arms in my strength workout and they are toast. Plus I can't do a pullup.
Anywhoooooooooo
I did the beginner set but I did full burpees instead of up-down jumping pull-ups.
I got 7 full rounds in plus all jump rope and 3 burpees.
YEAH!!
Did 13 rounds in 20 mins. 20 single unders, 6 jump pull ups, and 12 sit ups(modified).
I did this workout with RX crossover singles + burpee pull ups but scaled the GHD sit-ups to Abmat situps
I don't know how many rounds I got, I think 6 + 1 burpee pull up.
ABS!!! ont he burpee pull ups but surprised at my first actual workout with crossover singles. The cue I kept telling myself was to commit more to the corss, so really move my arms inward. When I tripped up it's because I was trying to get comfortable like I would in normal DU
6 Rounds + 10 Burpee pull ups
RX
Complete as many rounds as possible in 20 minutes of:
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups
6 Round in 20 minutes
5+5 intermediate. First time trying intermediate workout, had lots of trouble with crossovers, about 1 minute rest between every set cuz the GHD sit ups gave me massive headaches
Rx: 6 + 5
Fun one, struggled through, but able to get through it before going back to two straight weeks of night shift in the Hospital
Beginner: 7 rds w/ kipping pull ups. 1k run 5:30
8rds + 23
Rx
7 rounds+ 30 = 324
Spent way too much time messing with the rope. Every round took about 5 tries on the rope 🙄. The burpee-ups are the killer
7rds+32 Intermediate
*Had migraine and sore throat yesterday, feeling way better but still a little punky
Rx- 10 rds plus 7 crossovers.
12 rounds scaled
20 single-under crossovers
10 burpee pull-ups
12 V ups
8+31 Rx
Scaled: No GHD - 7 rounds with sit-ups
Warm Up
AMRAP10
:30 Samson stretch
10 SUs // crossover attempts
10 ghd back ext
10 ghd sit ups
10 pull ups
10 up downs
METCON (scaled)
AMRAP20
20 DUs w/ heavy cable
10 burpee pull ups
12 GHDs
Rounds + Reps = 4 + 30
M // 50-54 // US
Subbed GHD for weighted sit ups
9+20 Rds
6+11. At home, kind of low PU bar, so did burpee/dead hang pull-up for each rep. Have never and cannot do a crossover, so did 40 singles. Subbed reverse ghd off bench. Just took it nice and steady today, not really blowing it out.
6+19 RX
First time doing single cross Overs in a wod
9 rounds + 22 reps (20 crossovers + 2 burpee pull ups)
Great work Steve!
Nice job!
Subbed DUs for crossovers and set up a BB/Bench rig for GHDs, otherwise Rx.
6 rds
I could not get a single crossover in warm-up and practice (before and after), and consistently unbroken DUs are a challenge for me, so I opted for DUs. There ended up not being a GHD rack where I trained today but there was a bench, BB, and plates, so I rigged that similar to what Steven T. suggested - still got below parallel each rep.
Rx
6 rounds + 12 crossovers
Subbed/scaled to:
50 single unders w/a weighted rope
12 burpee pull-ups (bar a little low, so I increased the reps a couple to make up)
12 GHD sit-ups
5 rounds
Lots of transit time between garage and basement.
Interesting workout. No real flow to it, which made it more interesting. After lashing myself in the back several times trying crossovers, I opted for SUs. Burpee pull-ups surprisingly difficult for the low rep number.
61/5’8”/155
Not difficult. Tiring.
Rx 10 rounds + 34 reps
*Unbroken Crossovers.
That was a fun workout, but also a bit of a wild ride!
Dude you are a beast, great work!
Wish I had one of those beaded ropes or another longer cable handy for those crossovers - couldn't manage a single one and have welts all over from my speed rope.
Damn crushed it!
Beaded rope the way to go?
I used a Beaded Rope, but the Licorice style works great as well.
Sort-of-intermediate:
4x [4 single-unders + 1 crossover attempt]
10x burpee + jumping pull-up
12x GHD (full)
7 rounds + 2x[SU+COa] = 120 SU + 30 CUa + 70 BPU + 84 GHD = 304 reps
Crossover attempts: missed a lot more (18~20?) than I made (10~12?). Something else to work on...
Did 7 rounds of intermediate option but woth ab mat situps cause homegym
5 rounds + 25 reps
Crossovers, counted only the jumps when the rope was crossed. ( So i actually jumped 40 times every round) oops
Nice! Overachiever… 🙂
7 rds.
Subbed 10 cal. Echo calf cannot handle jump rope of any kind
Prior to wod 8 sets of 5 DB incline bench, got a great 🔥
6 rounds, as rx’d
Beginner option:
Complete as many rounds as possible in 20 minutes of:
20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups
10 rds plus 27 reps
Practice/catch up day
No timer
praticed dl/hpc/fs
burpee/pull ups
abmat w/20# ball
Should be back on track Wed.
Cool wods Michele--Thanks!
Nice job today!
7 rounds
Rx - 7 rounds +5 single crossovers. Took a bit but found a rhythm for the crossovers.
Nice work
What option would you suggest if a clent cant do jumprope due to pelvic floor issues?
Marta, aside from suggestion a specialist to improve that condition i'd say these are some good options to hit a similar stimulus:
Thank you this was super helpful!
M48/ Scaled crossovers to intermediate (can’t string 20 unbroken)- 5 rounds + 20 singel under crossovers, 10 burpee pull ups and 1 GHD. Patrick Vellners coach has some awesome wod’s this week on CrossFit.com 🤘🤮 🥳 #payhim
Globo wod: If a GHD isn't available sub Roman chair situps, do situps on a bench sitting perpendicular on it with your feet under heavy dumbbells, or use a medicine ball or bosu ball with your feet under heavy dumbbells. Failing that sub incline board situps or weighted abmat situps. If you don't do GHD situps often scale the reps back substantially or sub abmat situps. Uncle Rhabdo is not to be messed with. Sub tuck jumps today if you don't have a jump rope.
Crossovers? Who'd thunk that in a workout? Notice how much higher Adrian was jumping in the demo video...I suspect there will be a lot of pre-WOD practice tomorrow.
Using a longer jump rope or a beaded/licorice jump rope, if you have one, will help you out a lot as well!
Derek, seems I cut both my speed and heavy ropes a tad short for the kinds of movements needed in crossovers. I kept clipping myself in the back or back if my head while practicing.
Champions Club Scaling Notes
RANT
A major foundational principle of CrossFit is that any movement can be a conditioning movement, and the fitter you get, the more movements become available in the conditioning repertoire. The further you get up the fitness spear, however, the more specific-to-CrossFit the movements get. There was a time when people (myself included) would argue that doing muscle-ups in a conditioning workout was too far up the tip of the spear. Same with Olympic lifts. As the years have gone on, it's become clear that muscle-ups and Olympic lifts illicit a stimulus that no other movement can. So I'd just ask this as a question to marinate on: what unique stimulus does jump rope crossovers serve? What unique stimulus does GHD sit-ups have? What unique stimulus does burpee pull-ups have? What if you kept only the movements in this workout that you had a clear answer for?
MAIN DECISION
Do I want CrossFit-specific elements to get in the way of conditioning? Also the rant.
SHORT MEDIUM LONG
LIGHT
MEDIUM X
HEAVY
STRENGTH SCALE
AMRAP in 20 minutes of:
5 high box jumps
5 strict pull-ups
10-sec L-sit
ENDURANCE SCALE
AMRAP in 20 minutes of:
some kind of jumping that isn't going to make you trip up often (singles, doubles, box jump touch and go)
burpees
sit-ups
-pick your reps
COORDINATION SCALE
4 rounds of:
2 minutes of practice at each station
go slow, cut GHDs to 1/4 or 1/2 ROM
NEW TO CROSSFIT SCALE
Usually the New to CrossFit scale is the same as Coordination Scale
GENERAL FEAR LEVEL: 7?
I love these notes! Never thought about focusing on something at a distance to help prevent dizziness on GHDs.
Hopefully this helps you!
Turns out I mostly close my eyes while doing GHDs, but keep them open for back/hip extensions.