7 rounds for time of:
15 GHD sit-ups
15 back extensions
10 thrusters
10 clean and jerks
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.
Intermediate Option:
7 rounds for time of:
10 GHD sit-ups
10 back extensions
10 thrusters
10 clean and jerks
♀ 75 lb. ♂ 115 lb.
Beginner Option:
5 rounds for time of:
10 sit-ups
10 unweighted good mornings
7 thrusters
7 clean and push presses
♀ 35 lb. ♂ 55 lb.
Comments on 210309
77 Comments
5Rds 26:35 RX
39:07
Everything was Rx'd except I only did 5 rounds which was bad enough.
26:30
5R #95
5RFT
10 abmat situps
10 unweighted goodmornings
7 thrusters 45lb
7 Clean & push press 55lbs
20:37
40:54 with 115lbs, otherwise as prescribed.
Oof. First two rounds of thrusters unbroken as advised. That was tough on the lungs more than legs, 6/4 after that and by round 5 I was feeling the legs. Clean and jerks in dropped singles. Sit-ups unbroken and back extensions in 2-3 sets after the first round unbroken.
177/41/69”
10 sit ups
10 Back Extensions
10 Thruster
10 C&J
@15kg
23:59
15:00
4 Rounds @40 kg
10 GHDs
10 Back Extensions
7 Thruster
7 C&J
7 rounds for time of:
10 GHD sit-ups
10 back extensions
7 thrusters
7 clean and jerks
85 lbs.
23:10
Scaled to 5 rounds and 95#.
29:14
140119: 24:19
Ouch.
5 rounds in 25:49 of:
10 GHD sit-ups
10 back extensions
10 thrusters, 75#
10 clean and jerks, 75#
Scaled after 1st round down to 95lbs then all sets unbroken - subbed inflatable ball GHDs and Supermans:
34:15
42 / 6’0 / 195
Ugh. Scaled to 5 rounds for time of:
- 15 GHD sit-ups
- 15 back extensions
- 10 thrusters (95#)
- 10 clean and jerks (95#)
Result: 33:32; 310 cals; 137/166 HR
M/44/5'6"/139 lbs
Completed 3/10 early a.m.
No GHD so subbed with 20 straight leg sit-ups and 20 banded good mornings.
I have no business doing Thrusters at this load and should have been scaled but I wanted to give it a go and see if I could get it done in 35 minutes. Kept at 135lbs with the RXd rep count.
5 rounds in 34:23. I have felt like shit all day since doing this and blame it on this punishing workout. Going to probably need a rest day 3/11.
Scaled to 5 rds
10 GHD sit-ups
10 back extensions
10 thrusters 55#
10 c&j 55#
20-26 minutes
Scaled, 5 rounds, 29:14
5 Rds
10 AbMat SU
10 Floor Back Extensions [I don't have a GHD anymore :( ]
10 Thrusters
10 C&J
Managed first 3 rounds @95 finished the last 2 @75.
27:40
M/55/6’1”/180
7 rounds for time:
15 GHD sit-ups
15 GHD back extensions
10 Thrusters (135 lbs)
10 Clean-and-jerks (135 lbs)
Rx (masked): 40:42
27:51 intermediate (10/10/115#)
52:04
It’s raining and my garage ceiling is too low for thrusters and C&J, so subbed with:
7 rounds
15 weighted sit up (50#)
15 superman
10 squat clean 115#
10 seated double dumbbell strict press (2x35# DB)
25:47
Cleans 5-3-2 each round.
All other movements UB except final round of presses (5-3-2)
Completed 3/9
7rds: 26:31
10 GHD Sit-ups(to parallel)
10 Back Ext
10 Thruster
10 CL&J
(75lbs)
26y/o
155lbs
5Rds
25 abmat sit ups
15 Banded Good mornings
10 Thrusters 135lbs
5 C&J 135lbs
28:03
53/5'10"/225
15 GHD
15 Back extensions
10 Thrusters #135
10 C&J #135
29:49 RX
GHDs hurt
M/25/5'8"/155lb
CrossFit AFK
35:45 - Sc (5 rounds)
115lbs：37'59''.
https://youtu.be/3J03ROtanaQ
Beginner scaling but 30kg for Thrusters and Clean and Press
8 mins 48 secs
Not feeling it at all today - in part due to Deadlift WOD yesterday..
managed just 4 rounds in 30 minutes:
scaled to 15 hip extensions (oops) and 95#
7 rounds in 33:01
small modifications:
15 ghd
15 hip ext
10 thrusters @95lbs
10 clean and push press @95lbs
Sc to situps, 95#. Done after 5 rounds...
29:57 (3:47/5:18/7:40/7:34/5:38)
Scaled
7 Rd
15 Abmat Sit-ups
15 PVC Good Mornings
10 Thrusters, 65#
10 Clean & Jerks, 65#
26:44
Scaled to 5 r/t:
10 ab-mat sit-ups
10 good mornings, no weight
7 thrusters,35#
7 clean & jerks, 35#
17:48
scaled to 95#
anchored weighted sit up with 25# db mod for ghd
straight leg Romanian dls with 25# bds mod for back extensions
34:56 - soul crushing.
RX - 37:47, very good workout!!
Missed the last two workouts. :( going to hammer them in the morning, hopefully. Had to be on call for wild-land FF.
Gave myself a 20 min time cap.
10s
95 lbs
4 rds 30 reps
Scaled
x3@9:10
Scaled to 7 rounds of:
10 GHD situps (decline bench)
10 Back extensions (decline bench)
10 Thrusters @ 95#
10 C&J @ 95#
37:48
4:07/5:07/5:15/5:15/6:16/5:59/5:48
Ouch
Scaled to 5 rounds w/drop sets
135/125/125/115/115lbs
32:40
Modified / scaled to:
7 rounds for time of:
15 bench GHD sit-ups
15 DB swings | 15 kg BD
10 DB thrusters | 2x 9,5 Kg DB
10 DB power clean and jerks | 2x 9,5 Kg DB
SCORE: 34'12''
--
Even with all the mods and scaling, this was hard 😫
Around 5 km run in the morning
7 Rds
15 incline sit ups (10# ball)
15 good mornings (45#)
10 thrusters (65#)
10 clean and jerks (65#)
32:49
31:44, 5 rounds at 95lbs. Even at five rounds this was a wrecker. Growing older sucks...
Rx’d 40:55
M39/6’0”/185
gave myself a 30 minute cap.
4 + 30 @ 115
finished the fifth round after the bell just for the halibut.
Called it a day after 5 rounds in 29:55
Back pain.
Me reading this WOD: "7 rounds - OK - GHD, back-ext, thruster, C&J - alright - 135-lbs - oh, that's a bit heavy - wait, how many rounds was it again? 7 - what?!?!"
m/52/5'11"/200#
Haha. Me reading this wod: “Oh, f^*k this. I’m going to take today off, then do this ridiculous wod tomorrow, then go ski in Utah for a few days”
Did 28:07 the clean and jerks were killing me
Nice work!
Scaled/subbed to 7 rounds of:
15 incline sit ups
15 back extensions
10 2x45#DBs thrusters
10 2x45#DBs hanging power C&J
22:47
Hat off to those RXing this one!
Male 50 181cm 78Kg
40:00
Sub 95lbs
F/57/138lb
7rds
10GHD, 10 back ext, 10 dbl KB thrusters 14kg, 10 C&J 65#.
37:58
Scaled:
15 Sit-ups,
15 Back Extensions,
10 Thrusters 75 lbs.,
10 Clean & Jerk 75 lbs.
27:54
Much needed rest day for me, plus a vaccine. Hope to get after this beast tomorrow.
Chris, thanks for pointing out the “compare to” date.
Scaled to 75lbs (which was plenty)
Subbed hip extensions (to avoid resetting GHD each round)
32:47
7 rounds of
15 med ball (20#) abmat sit ups
15 banded good mornings
10 thrusters 75#
10 clean and jerks 95#
33:06
I injured my right wrist and while a little heavier could be done it would have been painful. Growing old blows.
M 53 5’ 10” 190#
34:11 Rx
dang that was rough
M/28/6’1”/200lbs
Nice work!
scaled 31:20
7 rounds for time of:
10 GHD sit-ups
10 back extensions
10 thrusters
10 clean and jerks (squat cleans & jerks)
65 lbs
Ugh RX...27:19
Scaled/subbed:
15 straight leg sit-ups
15 good mornings 45lb barbell
10 thrusters 95lbs
10 clean and jerks 95 lbs
33:55
m/35/175lbs
Compare to is 140119. Check that day out for some OG posts...
Thanks Chris! Found my "compare to"
Favorite comment from 140119: Austin Malleolo's "fitness was simulated"
That was the year my boss organized a weekly group workout & introduced us to CrossFit. Best gift ever!
How do you guys warm up for this?
Any time I see Olympic lifts in the workout, I warm up with rowing. If you think about it, a pull on the rower is the same as a pull on the clean.
If no rower, start off with 30 burpees to get the heart rate up. Then do dynamic stretches focusing on the hamstrings and quads.
also, inchworms with push-ups. I recommend these for every workout, not just this one.
How do you guys warm up for this?
Scaled/subbed:
5RFT
15 straight leg Abmat SU w/ 25# plate
15 good mornings w/ 25# plate
10 thrusters 75#
10 Power Clean and Push Jerk 75#
17:47
Lack of time, equipment, sleep, blah, blah, blah this morning. All reps unbroken. Still got me breathing heavy. I am so tired and the day has only begun. Keep fighting.
Modified to
5 rnds
10 wt'd abmat sit ups 20# slam ball
10 bk ext
10 thrusters using 2-35# kb's
5 cln and jerks @ 95/115/125/130/135#
25:55
m/51/175
Compare to
7 rounds
15 abmat situps
15 back ext using plyo box and desk combo
75# thrusters 10 reps
75# c and j 10 reps
37:20
Scaled
7 rounds for time of:
10 Sit-ups
10 PVC good mornings
10 Thrusters (75#)
10 Clean & Jerks (75#)
31:15
guys could you give me some advise about an equipment scaling.
According to you to substitute the back extension is better the good morning with weighted barbell or reverse back ext on chair
thanks
and when scaling the ghd sit ups with sit ups, how many reps could i do ?
If you have any bands, a banded "Good Morning" is a good sub for the Back Extension. There are examples on Youtube.
Good Luck this looks like a rough one.
Rx.
-41:22
Scaled to 5 Rounds
34:39; used 62 for thrusters and C&J
Men, 38, 175cm/81kg
<Scaling>
3R
15 GHD sit-ups
15 GHD back extensions
10 thrusters 95lb
10 clean and jerks 95lb
18:23
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
GHD sit-up themes - pulling from the hips, rigid midline
Back extension themes - global flexion/extension, midline awareness,
Thruster themes - jumping with tons of range of motion, squatting with upright torso, pushing with skill, heavy-ish weight
Clean and jerk themes - jumping then jumping again, overhead position, possibly a lunge shape, medium weight
MAIN DECISION
Do I have the equipment and technique to get a heavy breather out of this?
TECHNIQUE SCALE
As is, hip extensions for back extensions, lose the timer
CONSISTENCY SCALE
AMRAP in 15 minutes of:
Pick one GHD movement
Pick one barbell movement
INTENSITY SCALE
Sub L-sit for GHD sit-up and hollow hold for back extension, pick weight on bar where you don't have to set down between thrusters and c&j
INJURY SCALE
Upper-body - consistency scale, one-arm thruster or c&j
Lower-body - consistency scale, knees to elbows for GHD sit-up, strict/push press for barbell stuff
MY STUFF
Experimented the first few rounds, then settled on 15 ghd, 15 hip extensions, 15 30# dumbbell thrusters. Good dose. 17:something
GENERAL FEAR LEVEL: 7
You're made of some stern stuff if that's a fear level 7 for you