3 rounds for time of:
400/500-meter row
120 double-unders
40 GHD hip extensions
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Scaling:
The name of the game in today’s workout is consistency — be smooth on the rower, in control on the double-unders, and knock out bigger chunks of reps on the GHD. All athletes should aim to keep this workout under 20 minutes. More advanced athletes are challenged to go 15 minutes or less. If you are not accustomed to the GHD, look to reduce reps and range of motion. Athletes who are working on their double-unders should spend no more than 2 minutes working with the jump rope in each round.
Intermediate option:
3 rounds for time of:
400/500-meter row
2 minutes of double-under attempts
25 GHD hip extensions
Beginner option:
3 rounds for time of:
200/250-meter row
60 single-unders
20 good mornings (PVC or empty barbell)
Coaching cues:
Imagine a string between your sternum and your belly button. If those two landmarks stay far away from each other, the string stays tight. When those two landmarks get closer together, the string is loose. During the GHD hip extensions, keep the string tight.
Resources:
Rowing Technique Tips
The Double-Under
The GHD Hip Extension
The Single-Under
The Good Morning
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