For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
20-18-16-14-12-10-8-6-4-2 reps of:
GHD sit-ups
♀ 125 lb
♂ 185 lb
Post time to comments.
Scaling:
Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.
Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
AbMat sit-ups
♀ 35 lb
♂ 45 lb
Resources:
Alternating Front-Rack Walking Lunges
The GHD Sit-Up
The AbMat Sit-Up
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Taken at CrossFit Fury in Goodyear, Arizona.
Comments on 240130
95 Comments
15:09 RX
M/42/5’9”/195#
22:39
135 lbs. for lunges. Everything else Rx’d.
15 kg DBs
20-2 lunges & abmat sit-ups
19:30 🤕
Beginner + (?)
35# dumbbells
5:55
Rx 37:50
11:09
65#DBs
GHD Sit ups Modified, don’t have a GHD so I used a bench
M/38/6’/177#
14:17 with 155 lb. and Rx reps
Deo gratias
M/20
did intermediate option but same rep scheme as Rx.
10:00
9'39 Rxd , Good one !
105#, T2rig (F/40)
12:06
Scaled to
50.5 kg
10 to 1 reps full ghd sit up (on hypertension...no ghd machine)
Time:14:30
Hyperextension*
12:57
155 lbs
10:25
Intermediate with full range ghd
Beginner Scale
10:25
M/37/221
Scaled to 135 lb, otherwise as rx’d. 13:54.
135 was plenty on the walking lunges. Those went okay; I could probably use more work here. I had a failed rep in the set of 5 where I came down funny and couldn’t stand it up, but otherwise okay. GHDs served to keep the heart rate up. Didn’t see too much interference from all the hip flexor work.
50m/5'10"/185
M/61/ 6’2”/188
beginner @75#
7:20
then 2 rounds of 10 walking lunges, 20 abmat su
then 40 abmat su
Rx= 26:02
30kg - ghd sit ups on a bench
10:32
35lbs kettlebells in front rack
Ghd situps
Intermediate
11:18
51/m
Rx’d 13:39
time suck: my driveway is sloped so I had to turn around and go back to my starting position on the bigger sets so the bar wouldn’t roll away (and so I could drop it lol). Spinning around 185# got weird and ate away at my time a bit. Still proud of the effort.
That’s a great time
75 # bar, GHD sit-ups to parallel starting at 20
12 minutes
Beginner
F-40
5:40
Rx 10:31
15:58 with 135lbs.
Completed 1/31 at the Y that has a GHD! Don’t do these ever and RX lunges would have been broken up. intermediate scale.
11:13
probably 15s transition time between stations so never really got gassed the GHDs were spicy early…
M/50-54 🎅🏻
Intermediate @110lb
2nd WOD in a morning
15:59
Did it at 65 lbs. first WOD in over 6 years. Hurt in a great way. 30:50.
8:20 RX
8:20 RX
Scaled 135lb FR alt lunge, Ab Mat Situps
14:50
Rx
9:46
lunges were horrible!
M/33/175
2023 Quarterfinalist
Um...yeah....that's awesome!
Scale Beginner MOD
115lbs
09:07
Rx
13:57
Fell in the first round and had to rearrange things. Fell coming up from the last rep but kept going to finish. Those lunges we terrible and left me out of breath. I'm sure there were a few no-reps but I don't see a judge 😅
Well done!
4:58 - Beginner
I dont know who thought the bar was beginner, but that was way too easy. A 90# jump to intermediate is just ridiculous though.
Intermediate weight (135 lbs), Rx rep scheme:
11:17
Awesome stuff my man!
Damn nice work!
14:39 95# alt lungs, GHD 57 yrs old…
M/ 30 y / 93 kg
Level intermediate T: 9:01 m
11:53. Lunges performed with 50# db held to chest, goblet style.
M19/163lbs/5’10
Felt good today doing it, had someone else start the time for me. Weird, the difference between front and back squat is at right now.
Let the knee hit the ground and touched the fround on the sit ups.
Intermediate with 65lbs instead:
8:58.21
11.38
Intermediate
I have a question new to CrossFit not PT
are the lunges ea leg or total. Just wondering cause some of y’all are animals with those times!!
I always assume total unless it says otherwise.
Welcome! I understood the lunge numbers to be total steps since that is how they are typically listed - in either distance or steps.
Scaled:
dumbbell front rack lunges (2x 50lb dbs)
ghdsu
20/18/16/14/12/10/8/6/4/2 reps for both
16:25
Nice work!
Good job!
135 lunges
18:28
Beginner
8:50
Sit-ups on bench using dumbbells to counterbalance
30kg
13:54 at home. Used 95 for WL, probably could have gone 115, although glutes are quivering. For GHD, did 12,11,10,9,8,7,6,5,4,3 reps for 75 total.
11:23
Rx except
-Rigged my own GHD
-Farmers carry style walking lunges with 35# dumbbells
9:03 Intermediate
Subbed weighted sit ups, 10Kg plate and used 70Kg for the lunges
11.05
Somewhere between rx and intermediate:
used 105# for lunges - all sets unbroken
ghd sit ups- full range of motion
rep scheme - 10-1 for both movements
finish time: 9:40
in retrospect could have done Rx rep scheme for GHD sit ups as midline didn’t really get taxed
50 lbs DBs, twice the reps.
V-ups on the first 3 rounds, then sit-ups
10:44
Beginer 14min 40kg
95-lbs, reverse lunge in place*
11:54
All sets unbroken, rested after each
*Space is too tight for barbell walking lunge
8:15 scaled w/25# dbs and single arm bent over row
11:56 Rx
Great job!
SC 95# 10! For lunges/ghd...17:26
M/49/6'2"/185#
Scaled to 135# the rest as rx'd lunges were unbroken, GHD's not so much broke every round until the rounds of 10-8-6-4-2
13:30
Good work!
Nice work!
M- 52 / 5'7 / 210
Intermediate
95#- 10:25
then felt I scaled too low and repeated
115#- 10:31
14:28 #95
Took it easy today, I rucked(#50), walked, and ran 7+ miles with friends and family yesterday. My knees are feeling it.
Good plan. My knees would be feeling it after that as well!
13:48
Intermediate option (135lbs)
Beginner
16:46
11:10
intermediate
Scaled to 2x55# KBs for front rack...well, as close to front rack as I can get anyway. Otherwise, Rx.
14:03
Broke briefly once each on sets of 16 and 14 GHDs, otherwise unbroken. Midline is effectively worked over.
Great job!
Hell yeah. Midline feels kicked in at about Rd 3… really felt it. Great job bro.
Scaled to
Front rack lunges w/60# sandbag
ghd=abmat w/20# slam ball
for my notes
20 abmat w/slam ball
18-10 reg abmat-no slam ball
8-2 w/20# slam ball
13:54
m/53/175
Sandbag was a good idea
Yeah, sandbag sound cool. Good work Mike.
Sounds*
21:12 rx
Beginner 10:38
Globo wod: If a GHD machine isn't available sub situps on a medicine ball, exercise ball, or sitting perpendicular on a bench. In all cases place your feet under heavy dumbbells. Failing that sub incline board situps or weighted situps. Again, if you don't do GHD situps often scale the reps and/or the range, or sub down to abmat situps. Dumbbells sub dumbbell front rack lunges 55/80lbs (Intermediate 45/60, scaled 15/20lbs). Dumbbells are heavier than usual due to them resting on you in front rack. If 50lb dumbbells are the max available today Rx men double the lunge reps, Rx women and Intermediate men add 2 reps to each lunge set.
Champions Club Scaling Notes
RANT
Back in the Summer I ended up giving one of our soccer girls rhabdo after a workout with lunges; it was a classic Hadn't Been In For A While But Still Gave a Full Dose error on my part, and I wish I would have done a better job scaling for her. I will say, thought, that lunges are one of the most tricky things for me to scale in terms of volume because, like all forms of squats, it usually takes a lot of reps to build the loading order habit (load the hips, not knees) and a fault in that pattern seems to be more apparent in lunges than air squats or front squats. So there are 55 heavy lunges in today's workout, which probably equate to somewhere around 200 bodyweight ones. The question I'd ask myself when scaling is what is the most amount of reps a new person can do (so they can build the loading order habit) without getting completely wrecked? I obviously got that question wrong back in July, but I think this is where it helps to not be married to a particular rep scheme and look at when failure happens or the movement gets ugly; if they need to start using their hands to get up, or can't control their knees crashing to the floor on the descent, probably time to switch to something else like push-ups or plank hold.
SHORT MEDIUM LONG
LIGHT
MEDIUM
x?
HEAVY
STAMINA SCALE
For time:
120 GHD sit-ups
55 front rack walking lunges
STRENGTH SCALE
AMRAP in 15 minutes of:
1 heavy front squat
5-second L-sit hold
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 lunges
10 knees to elbows
Dude, thanks for that rant!
That was one of the best rants I have ever heard! As a CrossFit newbie that was very helpful. Thanks!
I think it was Coach who said "let the trailing knee lightly kiss the ground" or something to that effect.....
Thanks you guys. Thankfully she came back and finished the Summer out with us, and will hopefully be back this Summer.
Mike, the challenging part about "let trailing knee gently kiss the ground" is that is a very slow eccentric movement, and it seems eccentric-focused stuff gets (kb swing, lunge, ring row, hang snatch, GHD sit-up, pull-up) gets new people wrecked more then concentric-focused stuff.
100% on the eccentric loading leading to more DOMS/rhabdo. Lunges are a big one - and the prescribed load today is not light. It's a good reminder.
And now that I think about it, 110 GHDs is no small matter either...hence the Intermediate scaling
In my experience I've never had a case of anything more than sore for a new person doing high-rep GHDs, and that's probably because we cut the ROM bigtime. 1/4 range or 1/3 range at the most. Usually we'll go to L-sits as a sub, but sometimes I don't mind working on the timing of the actual movement
You are so right on both counts Mel...DOMS is forecasted for tomorrow.