Saturday 200215

Tuesday 240625

Tuesday 240625

Guest Programmer – Christian Harris
June 24-July 7, 2024

50-40-30 reps for time of:
GHD sit-ups
Calories on the ski erg
* Complete a 100-foot handstand walk after each set.

Scaling:
Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories at a pace that allows you to kick up into the handstand walk with minimal transition time. Consider modifying the handstand walk to either a bear crawl for the same distance or 5-4-3 reps of wall walks. Some may experience a bit of “vertigo” due to the repetitive up-and-down movements. If you don’t have experience with this combination of movements, consider reducing the reps of the sit-ups and calories on the ski erg, and the distance on the handstand walk.

Intermediate option:
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
* Complete a 50-foot handstand walk after each set.

Beginner option:
20-15-10 reps for time of:
Sit-ups
Calories on the ski erg
* Complete a 50-foot bear crawl after each set.

Resources:
The GHD Sit-up
Training the GHD Sit-up
The Handstand Walk
The AbMat Sit-up
The Bear Crawl
The Wall Walk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Roarke Bouffe of David Segun at 2022 Fittest in Cape Town in Stellenbosch, South Africa.

Saturday 230715

Saturday 230715

For time:
100 double-unders
50 GHD sit-ups
100-ft handstand walk
50 GHD sit-ups
100 double-unders

Post time to comments.

Scaling:
If you do not yet have double-unders, watch The Double-Under and practice. Modify to single-unders or jumping jacks if necessary. Reduce the reps on the GHD if you are not accustomed to the movement. Modify the handstand walk to a wall walk.

Intermediate Option:
For time:
100 double-unders
35 GHD sit-ups
75-ft handstand walk
35 GHD sit-ups
100 double-unders

Beginner Option:
For time:
100 single-unders
50 sit-ups
5 wall walks
50 sit-ups
100 single-unders

Friday 210409

Friday 210409

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1
For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

OR

Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Time cap: 20 min.

Post choice of workout and time to comments.

Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.

If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.

Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders

♀ 30-lb. dumbbells
♂ 40-lb. dumbbells

OR

50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders

Rest 1 min., then:

3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

♀ 10-lb. dumbbells
♂ 15-lb. dumbbells

OR

40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps

Friday 240405

Friday 240405

For time:

40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run

Post time to comments.

Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.

Intermediate option:
For time:

20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run

Beginner option:
For time:

20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run

Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom