30 sit-ups and 21 back extensions
Run 1 mile for time
No rest between sets for the following:
50 sit-ups
21 back extensions
Hang from bar and slowly raise legs, curl and touch toes to bar 25 times.
Arch rock 1 minute
25 crunches on glute-ham back extension apparatus (upside down on back extension app.)
Stiff-legged deadlift 50 % BW for 25 reps
Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right leg
Hollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.
Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.
One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Compare to 220906.
Post time to comments.
Today's workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2015. He is survived by his wife, Laura, and daughter, Molly.
Scaling:
This Hero workout is a long effort with a high volume of reps. Athletes hitting this as prescribed should aim to finish each round in 9 minutes or less. Focus on the movement you are performing on the GHD (back extension or hip extension). Most athletes deliberately scale the back extension to the hip extension to maintain intensity and achieve the stimulus of the workout. The back extension is a controlled movement with an intentional surrendering of the spine. Dose this movement judiciously. Advanced athletes may scale the volume of the back extension if they have never completed this volume. New and less-experienced athletes should consider performing hip extensions instead of back extensions, and potentially decrease the reps of each movement.
Intermediate option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups
Beginner option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good-mornings
15-25 sit-ups
Resources:
The Back Extension
The AbMat Sit-Up
The Good Morning
Find a gym near you:
View the CrossFit map
Looking for the CrossFit Open Workout?
See the Open Workout →
Submit Your Score →
Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Photo by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!
Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.