3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
Competitions:
Similar Wods
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
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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
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Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom
Tuesday 240528
Tuesday 240528
For time:
10-second L-sit
10 box jump-overs
20-second L-sit
10 box jump-overs
30-second L-sit
10 box jump-overs
40-second L-sit
10 box jump-overs
50-second L-sit
10 box jump-overs
60-second L-sit
♀ 24 inches
♂ 30 inches
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Scaling:
Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and minimize breaks, you should be close to finishing at the 10-minute mark. To stay within that window, find a variation of the L-sit hold that allows you to consistently hold for 10 to 15+ seconds before breaking. If you can hold your option with ease for 45 seconds to 1 minute, try a more challenging option. The box should be a little taller than you want it to be on the jump-overs, and expect your fatigued hip flexors to make jumping a bit more difficult. Consider stepping down from the top of the box. This is not only a safety concern, it is one way to keep yourself moving at a steady pace.
Intermediate option:
For time:
10-second L-sit (bent legs)
10 box jump-overs
20-second L-sit (bent legs)
10 box jump-overs
30-second L-sit *(bent legs)
10 box jump-overs
40-second L-sit (bent legs)
10 box jump-overs
50-second L-sit (bent legs)
10 box jump-overs
60-second L-sit (bent legs)
♀ 20 inches
♂ 24 inches
Beginner option:
For time:
10-second L-sit drill: seated leg raises
10 box step-overs
20-second L-sit drill: seated leg raises
10 box step-overs
30-second L-sit drill: seated leg raises
10 box step-overs
40-second L-sit drill: seated leg raises
10 box step-overs
50-second L-sit drill: seated leg raises
10 box step-overs
60-second L-sit drill: seated leg raises
♀ 12 inches
♂ 20 inches
Resources:
The L-Sit
L-Sit Drills
CAP Demo: Box Jump-over Variations
CAP Demo: Box Step-overs
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Featured photo:
Taken by Anna Bartlet at the Europe Semifinal by French Throwdown.
Sunday 210919
Sunday 210919
For time:
800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots
♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target
Post time to comments.
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.
Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots
♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target
Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots
♀ 10-lb. Ball
♂ 16-lb. ball
Saturday 240113
Saturday 240113
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run
♀ 35 lb
♂ 53 lb
Post time to comments.
Scaling:
Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.
Intermediate option:
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run
♀ 18 lb
♂ 26 lb
Resources:
Running Fundamentals
The Kettlebell Swing
The Walking Lunge
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.