Guest Programmer – Christian Harris
June 24-July 7, 2024
50-40-30 reps for time of:
GHD sit-ups
Calories on the ski erg
* Complete a 100-foot handstand walk after each set.
Scaling:
Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories at a pace that allows you to kick up into the handstand walk with minimal transition time. Consider modifying the handstand walk to either a bear crawl for the same distance or 5-4-3 reps of wall walks. Some may experience a bit of “vertigo” due to the repetitive up-and-down movements. If you don’t have experience with this combination of movements, consider reducing the reps of the sit-ups and calories on the ski erg, and the distance on the handstand walk.
Intermediate option:
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
* Complete a 50-foot handstand walk after each set.
Beginner option:
20-15-10 reps for time of:
Sit-ups
Calories on the ski erg
* Complete a 50-foot bear crawl after each set.
Resources:
The GHD Sit-up
Training the GHD Sit-up
The Handstand Walk
The AbMat Sit-up
The Bear Crawl
The Wall Walk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Roarke Bouffe of David Segun at 2022 Fittest in Cape Town in Stellenbosch, South Africa.
Comments on 240625
104 Comments
31:00 on YouTube Live
Were the handstand walks performed after each set of GHD sit ups and again after each set of ski erg cals? Or are the handstand walks only performed after doing both the GHDs AND ski erg cals?
19:56 - 25’ segments for the hsw
29:52
Abmat sit-ups 100/80/60
Ski Erg 50/40/30
Bear walk 40m/40m/40m
22:15 using a rower, globo gym version of a ghd, and 50ft handstand walk.
M55/150ish..
50-40-30
Feet anchored ball swiss ball sit-ups
Cal. row
50 inverted alt. shoulder taps in between..
20:05
M/38/6’/173#
scaled to:
40-30-20
GHD sit-ups
C2 rower calories
*50 ft. handstand walk after each set.
21:48
Deo gratias
Subbed one minute hs hold for walks, otherwise as rx’d
25:05
i misspoke, also subbed assault bike for ski erg
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
* Complete a 30-foot bear crawl after each set.
14:29
M/56
50-40-30
GHD situps
Ski cal
5-4-3 of 100lb sandbag clean & press over 80" wall
23:13
Scaled
50-40-30 reps for time of:
Sit ups
Calories on the rower
*Complete a 50-foot sled push @225# after each set
17:29
Intermediate option:
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
50 handstand shoulder taps after each set.
20:18
31:20 RX
did the handstand walk in 6 lengths, core was spent after this one along with lats
Completed 6/27 rest day. At the Y that has these two pieces of equipment. Subbed in 5-4-3 wall walks for HS walks.
23:18.
probably the most volume of GHDs I’ve done to date and they got fatiguing in the second and third rounds. Made skiing that much harder! Just a slow grinder for myself.
Beginner option:
40-30-20 reps for time of:
Sit-ups
Calories on the rower (no ski erg)
* Complete a 50-foot bear crawl after each set.
16:27
intermediate
11’17”
5-4-3 wall walks
Scaled 19:16
ab mat sit ups
row cals
50 ft bear crawls
Subbed 800-600-400m runs for ski, and 5 wall walks for the HSW.
29:47
50-40-30 scaled ghd
64 Air assault - 40-30 row, i dont have Sky erg
65 ft. Hand Stand Walk
IN TIME OF 34 MINUTES WHIT 56 SECONDS
15:30
Subbed 20 lb med-ball slams (1 rep per cal) for ski
Scaled to 50 ft. HSW
no ski erg available
21:12
Absolutely brutal on the core.
RX
30:01
18:08 scaled, ab mat situps, bear crawl
M/48/6’4”/225#
50-40-30
Abmat sit-ups
Rowing calories
100 ft bear crawl
17:07
Beginners: 10:30 w/ rower sub. Grateful for transitions! 1k run 5:12
50-40-30 AbMat situps
600m-500m-400m run
5 wall walks after each set
19:25
Intermediate+
50-40-30
GHD sit ups (to parallel)
Cals SkiErg
5-4-3
Wall Walks
16:44
30-20-10 Abmat sit-ups
30-20-10 row (I don’t have a ski erg)
50 ft bear crawl after each round
11:01
50-40-30
GHDs
Then for the ski, I used rope thrown over a pull up bar, tied to a 30lb sandbag and back to make 2 "handles", assuming 1 rep = 2cal.
50' HS walk took >10 attempts each round
18:00
Son(16)
40-30-20
Same for everything else but he had to stop after the second round when he got a really bad headache from the WOD. Clock was ~18min
Sick idea for the ski erg!
Scaled Beginner
20-15-10
AbMat sit-ups
Cals on the assault bike 🚲
50ft Bear Crawl
11:18
Subbed rower cals and 5-4-3 wall walks:
18:57
Hell yeah brother!
25 foot hsw btwn rounds
29:57
19:20 RX
Very well done!
M- 53/ 5'7 / 220
Intermediate scale
30-20-10-GHD to parallel, row for cals., 50' wall walk
20:46
Toes to Bar
Slam Balls, 10lb ball (all I have)
Handstand alternating shoulder taps
34:32
30-20-10 reps for time of: 14:52
GHD sit-ups to parallel
Calories on the rower
* Complete a 50-foot bear crawl after each set.
Awesome!
Fantastic!
rougher than I thought
had to break round of 40 GHD 4x
other wise it was a great workout
20:40 RX on everything
HS walk 4x 25 feet
Well done!
Sit-ups
Row (6,006m)
Wall walks (5 walks per round)
Seems I misread this a bit
40-30-20-10
GHD sit-ups
20# ball slams
100’ bear crawl after each round, down and up my driveway. Downhills definitely harder!
18:30
61/5’8”/153
Welcome and thanks Christian.
Still lots of work & downhill crawls too! Good job.
Great job Jim!
22:50
Great job
Thaaanks ;)
Knee today = pain free (??11) so I did this just to finish:
50-40-30 GHD situps, calorie rows
50 wall-facing shoulder taps after each set
26:16
Low speed: GHDs broken at least every 15; row damper #6, 13~15 cal/min. Heavily favored the right leg.
Good call doing this cautiously to not aggravate the knee.
Nice work, Michael
M/40yo/173cm/80k
30-20-10 reps
improvised GHD situps
resistance and ski erg pulls
handstand against the wall 50x alternating handraise
09:25
22:07
did 100’ bear crawl +3 wall walks per round all else Rx
Nice work!
Good job!
Awesome!
Rx
5-4-3 reps of wall walks instead of handstand walks
28:38
20:40 at Moutardier CG.
Did 40-30-20
standard ghd sub
45lb sdhp, sub for row cal.
100’ per arm waiter walk 40lb over broken ground.
Kind of a mash up due to lack of equipment, but still a decent workout
Definitely! Good subs & good time!
M/49/6'2"/185#
Rx'd
30:56
*handstand walks took FOREVER!!! Probably should have scaled to 50' but I'm sure somehow somewhere I'm better for it lol.
For sure you are! Here in CF world. Awesome!
Nice job Stacey!
Good job pushing thru Rx’d
Scaled to
3 rnds
40 abmat sit ups
50 "ski erg" band attached to rig and mimicked ski erg
50 shoulder taps in push up plank position
14:22
m/54/175
Good job, Mike
50-40-30 GHD-esque sit ups over plyo ball, feet under DBs - full ROM
75-60-45 calories row on C2 rower
50 ft bear crawl + 1 wall walk+ plus 50 shoulder taps in pike
26:28
Hurt my wrist moving patio bricks on Sunday, so little cringey, but really this one was right in my wheelhouse. Grunt-n-GO-style!
F/55-59
Good work! I wasn't sure how my elbows and wrists were going to handle this (longstanding issues) but fared well enough today.
You and your patio. Lincoln and his fence. I just finished stripping paint and sanding some wood at my place…a project I started in the fall! A time for home repairs and improvements for all!
Ah yes! The will is strong; joints are weary! And it wasn't even my patio!
Solid work!
Beginner option:
20-15-10 reps for time of:
Sit-ups
Calories on the ski erg (rower)
* Complete a 50-foot bear crawl after each set.
14:15
Good job!
Modified the HSW (WIP) to 15feet HSW small steps otherwise Rx
34:07
18:38.36
50-40-30
hanging leg lifts
row machine
200 feet bear crawl on 10% incline
Great! 10% incline: extra credit!
Globo wod: If a ski erg isn't available do 75-60-45 calories row or 600-500-400 meter run. For GHD situps if a GHD isn't available sub either abmat stick/PVC pipe situps or sit perpendicular on a flat bench or on a medicine ball with your feet under heavy dumbbells and do situps touching the ground behind you. The normal GHD situp warning applies, if you don't do them frequently scale the reps or do a substitution. For handstand walks if the Globo doesn't allow them sub 200ft bear crawls per set. You can also do 5 wall walks per round if allowed.
I went 1:1 today. What’s your recommendation for a ball slam sub in place of ski erg?
Scaled/subbed
50-40-30
GHD Situp
Row cals
+ 50' bear crawl and 3-2-1 wall walk after each set
22:40
No ski erg available so went with the row. Some of that time was due to the long distance between the GHD rack and rower (that gym doesn't allow moving racks/rigs/machines). Halved the BC distance and added wall walks to still get some inverted work in. Good WOD to get out of your comfort zone!
That's fast! Great work. Felt like rowing those calories took ages for me.
Nice work, Lincoln
50-40-30 V ups
500m-400m-300m run
5 wall walk between each set
14:55
Nice!
50 - 40 - 30 reps for time of:
- GHD sit-up
84 - 67 - 50 reps
- SDHP@kb20 (for Sky Erg)
+ 100 foot bear crowl after each set
Time: 20’34’’
Good job!
Inter
Sub ghd for v ups 50 40 30
Sub ski erg for skr erg band pulls x 100 80 60
Sub hs walk for hs shoulder taps x 50 50 50
11.21
Intermediate
14:00
3-2-1 Wall Walks with ~10sec hold on top
practiced some press to handstands and hip taps afterwards, still working towards that free handstand
Good work; that practice makes all the difference.
Solid!
Thanks you guys!
Wall walks (5-4-3)
Well done!
Intermediate:
13:08
(3-2-1 Wall Walks)
Hi Suspects-
how long might 3000 meters take on assault bike? Estimate...
Thanks!
Roughly 7 minutes I reckon...
Mike, the 10,000m AB I did recently took me 16:20 so around 4-5 minutes I'd say
Thanks!