For time:
1,600-meter run
100 GHD hip extensions
Accumulate 2 minutes in a freestanding handstand hold
Post time to comments.
Scaling:
Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort zone.
Intermediate option:
For time:
1,600-meter run
70 GHD hip extensions
Accumulate 2 minutes in a handstand hold against the wall
Beginner option:
For time:
800-meter run
50 good mornings, unloaded
Accumulate 1 minute in a plank hold
Coaching cues:
As you find a balance point when you are upside-down, draw an imaginary line between your thumbs. This is a great place to keep your gaze.
Resources:
Warm-Up With Chris Hinshaw
GHD Hip Extensions
The Handstand
Handstand Hold Progression
Handstand Hold Scaling
Find a gym near you:
View the CrossFit map
Comments on 241022
80 Comments
Intermediate
18:33
M/50-54 🎅🏻
Intermediate
TT 20:46
21:06, subbed 77 cals on echo bike instead of 1600m run
M56/150
Did; 4 RFT-
400m "run", 25 "good mornings" 30# barbell, .30 wall-facing handstand holds with 20 alternating shoulder taps.
17:55
Are we just gonna not talk about trainer on the right in the picture
1.6km run, 3% incline, 11.5 pace- 8:25
70 semi GHD Hip extension with 6kg load
2min hand stand on wall- broken up
14:11
M/53/5’11”/195#
17:36 intermediate scale (70 GHd and handstand against wall but trying freestanding). 7:29 mile. Never do GHD hip extensions!
intermediate+
1600m run on the assault runner
70 GHD extensions
2-min accumulated freestand handstand hold
Broke up into mostly sets of 10 second (unsteady) holds. Got up to a 20sec straight hold without moving, very excited about it.
21:40
1,600-meter run
100 GHD hip extensions
21:49
23:38 as rx’d but went slow on purpose- last time I did hip extensions too fast! Did yesterday. Partner Karen later in the evening.
For non-weight workouts, I am now intermediate/beginner mish-mash, so:
For time:
2 mi bike (hallux rigidus limitation)
50 GHD hip extensions
Accumulate 2 minutes in a handstand hold against the wall --> facing wall
Oops. Forgot time: 20:01
21:41
Treadmill run and handstand against the wall
14:23
1 mile Run
100 KB RDL (26lbs)
2 min Acc. HS Hold (against wall)
Treadmill run and handstand hold against wall
16:34
Total time 16:26
M- 53/ 5'7 / 220
Intermediate
run 1600 m.- 10:28
100 GHD back ext.- 7:11
Accum. 2:00 Handstand hold- 4:09
total-21:48
WEDNESDAY, OCT. 23
Karen
For time:
150 wall-ball shots
W: 14-lb medicine ball to 9-foot target
M: 20-lb medicine ball to 10-foot target
Compare to 220403.
VIEW THE WORKOUT
Photo by Nicolás Glenny at C23 CrossFit in Palma de Mallorca, Spain.
SCALING
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Consider strategic breaks as a way to keep yourself moving and avoid longer periods of hook gripping your shorts. Remember, one more rep is one rep closer to finishing the workout. Be sure to look back at your previous score to help you better understand your strategy for today’s effort.
INTERMEDIATE
For time:
150 wall-ball shots
W: 10-lb medicine ball to 9-foot target
M: 14-lb medicine ball to 10-foot target
BEGINNER
For time:
75 wall-ball shots
W: 6-lb ball
M: 10-lb ball
Thanks!
17:00
Didnt have GHD so did 100 goodmornings with the bar.
Also had heels touching wall on hs. Not that agile yet
55 yo M/ 5'9"/ 152 lb
15:50
8:01 minute mile
Hip ext in 6 sets (25-20-15-15-15-10)
Handstand against a wall in 3 sets (70-30-20 seconds)
Beginner: 9:47 total w/ 1k run (5:27), unweighted good mornings, 1 min plank
Rx 16:39
*6:10 Mile
*10’s
*Whatever I could get!
Scaled HS holds to back to wall, otherwise Rx
20:23
The hip extensions took longer than expected but hey, I got through them all. Broke 5 times on the HS holds. 7:36 on the run.
Nice job on the HS holds & quick run!
19:56
Great job!
Completed post 10/21 at the Y. Intermediate. Treadmill run, 45 degree back extensions x70, HS against wall.
17:04
run in 7:30
extensions broken into sets of 10 (recently hurt my lower back and it is just feeling better)
handstand holds in 3 sets. Definitely more of a practice than a push.
Great work, especially after doing 10/21 first & hope back keeps improving!
Awesome job, especially after hitting 10/21 first!
Rx...🤏🏻
Wanted to run outside which likely lost me time getting out of the basement and around the neighborhood/cars (8:15). GHD hip extensions in small sets for most of the ~3:40. Wall-facing HS holds, trying to stay stacked and put minimal pressure on the wall. This caused me to keep falling over ...
16:59
M/35/230lbs
Good work; nice to take it outside!
Great work!
M/35/204#/6’ 1”
Rx 16:20
Awesome job!
Fant!
Fantastic!
15:26
Most of the handstand was against the wall. Couldn’t do more than a few seconds of freestanding handstands without falling. Accumulated about :15 free, then shifted to the wall.
Great work getting that free standing time in though still!
My man, that is some awesome stuff!
11:42
Flying!
For time:
800-meter run
50 good mornings, unloaded
Accumulate 1 minute in a plank hold
Rx: 15:28
Great job!
Nice job!
Mine isn’t loading for some reason what was todays workout?
Same for me. Website getting glitchy lately
Scroll down ⬇️
Intermediate. 16:10 min. Treatmill running, wall-handstan with heels against wall for support.
Thanks to all who posted the WOD; it's still just spinning HQ needs some Gen Z IT staff
Subbed row: 2000 meters C2-damper @ 9
GHD sit ups full ROM over physio ball with feet under DBs: 11:07
Practice: 30 second handstand holds against wall, wall walks & 3- 1 minute planks with just toes on physio ball.
OH snap. That said GHD hip extensions. Okay. Welp. I'll do those too now.
Good job, especially getting after the work you misread 😆
Thanks CN! Pretty bad when one must "scale" the directions for poor reading comprehension skills!
*did the 100 GHD HE as combo of good mornings @ 45#, supermans with 5# plate & extensions over ball w/ 5# plate
Hell yeah Favo!
RX-ish 17:20
coulda went a bit harder on the assault bike
120 cal AB
100 ghd back extensions
2 min handstand hold (:40-:20-:40-:20
Awesome!
21:35 total. Mile run at 8:02, subbed 50 DB stiff leg DL for hip ext. Monte vista.
Good sub, nice job!
HS with heels touching the wall
18:00
Took a lot of breaks on hip ext, every 10~15 reps. Burned time but stayed fresh for HS (in 2 segments, 65s/55s).
2024-10-22
For time:
1,600-meter run
100 back extensions roman chair
Accumulate 2 minutes in a freestanding handstand hold
21:20
20:20
Rx but with handstand against a wall and 100 cal bike sub for run
Rx 17:01
Awesome!
Great job!
Very well done!
How do you get an email of the workout?
Go to the bottom of this page
Globo wod: if you are using a convential treadmill use a slight incline. subs for running are 2000m row or 100/120 cal assault or echo bike. If you don't have a GHD sub either extensions on a roman chair or similar appratus or 150 supermans om the ground. For handstand hold if your globo prohibits these accumulate 4 minutes of holding 2 dumbbells locked out overhead at 60-75% bodyweight total combined weight of the dumbbells.
12:19
Dang!
Also, thanks for posting the workout
I 2nd both those sentiments!
Thanks guys! ;)
for me the page is just loading but workout shows. Anyone else having the same problem? I can see the picture though.
*no workout shows
It is not showing for me, but per their email the WOD is :
For time:
1,600-meter run
100 GHD hip extensions
Accumulate 2 minutes in a freestanding handstand hold
TUESDAY, OCT. 22
For time:
1,600-meter run
100 GHD hip extensions
Accumulate 2 minutes in a freestanding handstand hold
SCALING
Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort zone.
INTERMEDIATE
For time:
1,600-meter run
70 GHD hip extensions
Accumulate 2 minutes in a handstand hold against the wall
BEGINNER
For time:
800-meter run
50 good mornings, unloaded
Accumulate 1 minute in a plank hold
Thank you! I didn’t see the workout until your comments!