Monday

220801

Workout of the Day

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

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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