Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
25 GHD sit-ups
Post rounds completed to comments.
Scaling:
If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
15 GHD sit-ups
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
50-ft bear crawl
25 sit-ups
Comments on 220926
53 Comments
CFWUx2 10hsw (sub dips)
3r
50 hsw
amrap'12
12 ghdsu
6 wall walk to front roll
5 rnds
3 rounds plus 10 GHD’s
Subbed 100 ft. bear crawls for each walk.
4 rondas y 10 ghd situps
Vale aclarar: eran 15 m, pero hice 14 metros x vuelta.
El mareo!
Gracias CF
M/27/5'8"/170lb
CrossFit AFK
3+66 (50ft walk and 16 GHD sit-ups. Handstand walk speed has been slow lately. Did sit-ups conservatively to be able to treat this as handstand walk practice. Really only broke up 25ft walks in that last round.)
4 rounds
Rx
/ 24 hs shoulder taps
4rd + 24, 17
Subbed 10 HSPU, and abmat SU: 4 rds
4 rounds plus 18’ as rx’d. All HS walk in 25’ increments except for round 1 (48+2’) and round 5 (18’). First 3 rounds of ghd situps unbroken with 2 hand touch, last round 20+5. Mostly felt the ghd in my quads and tib. ant.’s. Fasted workout.
Still goddamn smoky here and I feel it. Thought I wouldn’t get the breathing going much on this WOD but ended up doing more than I thought. Too bad I fell out of that first Hs walk, would’ve gotten more at the end…got excited and tried to rush too much, haha!
177lb/43y/176cm
M/36/6’/175#
2+50’ Rx
Deo gratias
Back logging b/c I’m terrible at journaling the day of. No GHD, so I did 10 strict T2B & 50’ HSW
-5 rounds total.
R by the way.
4 rounds and 7 ghd.
5 rounds + 10 ft (3 m)
https://youtu.be/W-CFL2Y87zo
2 + 25ft Rx
M/35/197
Beginner
7 Rounds
36 / M / 5'9" / 133lbs
50-ft bear crawl
25 sit-ups
3 rounds + 8 ft.
4 rds
35 lb x 2 DB OH carry
25 anchored “strict” sit-ups
5+walk+3 sit-up.
At home, subbed 50’ per arm OH walk with 1.5pd KB, abmat sit-ups for GHD.
30 butterfly sit-ups
5 rounds total
5 rounds + 13 reps
rx abdmat sit up
Very fun.
Rx
4R plus 50' HSWalk (16m) plus 12 GHDSU
35yo
M
79kg BW
178cm height
5 years CF
2 rounds + 5 GHDs rx
Modified
--
5 RTF of
1'30'' wall-facing handstand hold
25 GHD sit-ups from bench
>13'29''
--
10 km bike ride as warm-up
Peace.
SC to sh taps/⚓ SU 50/50...2+50/18
4 + 50foot as Rx’d
Beginner as prescribed.
5 rounds
==========
50yo/5’7”/116#
Rx 6 rounds + 50’ + 1 GHD sit-up
Did several rounds of wall walks and AbMat sit-ups as part of the warm-up.
Then DT at 85#
6:23
Made up DT from last week but kept it lighter as I work back into the rotation after a week off.
Beginner: 6 rds
M 52/295/6’
Subbed 3 wall walks for handstand walks and 25 ab mat sit-ups for the ghd sit-ups.. 5+1.
Beginner option: 6 +7
Bearcrawl & sit-up
7 rd + 12 sit-ups
10 x 45 sec handstand holds
5 rds
50 ft bear crawl
15 GHD
3 rounds + 25’
Performed as 25 GHDs & 25' of HSW
4 rounds + 20'
Each HS walk took at least a dozen kick-ups then maybe a step or nothing. Can't get balanced. GHD rounds all took just under a minute.
M/30s/225lbs
Son(14)
Performed as 15GHDs & 50' of HSW
3 rounds + 27'
Rx’d: 3 rds + 20 feet
Shoulder press 6-8-6-8
35# DBs-75#-35s-75#
Then Subbed to 12 min AMRAP
15 Kb swings, 53#
10 push-ups
25 GHD sit-ups
3 rounds + 11 GHDs
59/5’8”/154
As rx’d, 4 rounds + 20 feet.
Haven’t done HS walks for quite a while; these went okay but not great – seemed to do better as I went along. Unbroken GHDs, these felt good today.
49m/5'10"/180
Lee (Sub 3 Wall Walk and Weighted Sit Up 10Kg) 6Rds
Noah (Beginner) 5Rds
Subbed SA OH walking Lunges at 35lb
rx GHD
3+15m
Intermediate 100’ bear crawl 6+10 GH
Afternoon 6 rounds of 2 wall walks with 10 shoulder taps per and 15 abmat sit-ups
Wife 5 rounds 15 knee PU and 15 bench Sit-up
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
GYmnastics and gymnastics. Changing orientation, midline, high skill, stamina, pulling from the hips, core to extremity are also themes.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
TECHNIQUE SCALE
5 rounds of:
15 GHD sit-ups (partial ROM)
2:00 handstand practice
CONSISTENCY SCALE
5 rounds of:
2:00 L-sit hold practice
2:00 handstand hold practice
INTENSITY SCALE
AMRAP in 12 minutes of:
12 knees to elbows
8 handstand push-ups
MY STUFF
Technique scale, but full ROM on GHD
GENERAL FEAR LEVEL: 6
Subbed 2x (wall-climb + 15 shoulder taps) = 50ft hs walk
3 rounds + ww/st + 18 GHDs
Could not sustain GHDs. Did a bunch of abmat situps with med ball yesterday, feeling it today.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
50-ft bear crawl
25 sit-ups
5rds+20’
Intermediate Bear Crawl
5+ 6m
Globo wod... If you don't have access to a GHD today sub incline situps on an incline board, weighted situps or situps sitting perpendicular on a bench with your feet under heavy dumbbells. Obviously if you don't do many GHD situps in training, new to this movement or new to Crossfit, scale back the reps or just do abmat or regular situps. Uncle Rhabdo isn't nice to encounter! Also, 50 regular/abmat situps are an acceptable substitute if none of the above are feasible and you have the requisite capacity for the GHD situps. For handstand walks you can do these in 5 or 10 feet segments if space is a limiter. Scales are 1 minute of HS walk work into situps for 12 minutes, or working HS walk pre WOD, then doing the WOD subbing 5 wall walks per round of HS walk. If your globo doesn't allow HS walks or wall walks sub bear crawls in a gym or other flat open space in your globo, or go outside on a football field or other flat surface and do HS walks. A final sub is to do heavy overhead dumbbell carries or holds at about 70% of your bodyweight total (accumulate 30 seconds each round in lockout position).
It looks like this individual in the demo is putting their back or lower back in hyper-extension, this seems unhealthy. Can you elaborate or educate me on this?
I would like an answer to this as well. Im observing that obviously this is only optimal once you have demonstrated that you have full capacity through the full range of motion. Before you even allow an individual to move into a degree of Flextion past the neutral mid line.
From this then I expect your building that capacity past that normal range of motion! - obviously this hyper extension is based on your level of experiance and ability with this movement.
Thoughts?
Not sure what qualifies as reasonable for your situation.... try declined sit-ups (with or without a weight/medicine ball), sit-ups off a plyo box/ bench with feet anchored, toes to bar, knee raises (with or without weight), or Ab-mat sit-ups (with or without weight)?