The lung is a pretty simple movement that you've certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track.
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Compare to 161124.
Scaling:
Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of bar muscle-ups
Post reps of each to comments.
Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout. Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval.
Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
1 round for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of assisted bar muscle-ups
Beginner Option:
2 rounds for max reps of:
1 minute of abmat sit-ups
1 minute of walking lunges
1 minute of 3 jumping pull-ups + 3 assisted push-ups
M30:
EMOM x 20 Minutes:
Min 1: 20 Cossack Squats (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Jumping Air Squats
Min 4: Rest
Walter Peyton Minimal
EMOM x 20 Minutes:
Min 1: 20 Single Dumbbell Cossack Squats (50/35) (Total)
Min 2: 20 Feet Elevated Glute Bridges *1 sec pause at the top each rep
Min 3: Max Reps Single Dumbbell Thruster (50/35) *Switch arms every 10 reps
Min 4: Rest
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Scaling:
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.
Intermediate Option:
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups
♀ 75 lb. ♂ 115 lb.
Beginner Option:
2 rounds for time of:
50-ft. overhead walking lunge
25 sit-ups
Scaling:
Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.
Intermediate Option:
For time:
50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
4 rope climbs, 15 ft.
Compete:
50/40 Calorie Row
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (70/50)
-Rest 1:1 between sets-
100ft Single Arm Overhead Lunge (70/50)
20 Burpee over Dumbbell
30 Chest to Bar Pull Ups
40 GHD sit ups
50/40 Calorie Row
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Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.
Scaling:
This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.
50-m burpee broad jump
45 alternating jumping lunges
400-m run
Post time to comments.
Scaling:
This workout is a sprint. Choose modifications that allow you to hit your max effort on the jumps and then hang on for the run. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
For time:
50-m broad jump
20 alternating jumping lunges
200-m run
Compete:
3 Rounds
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk
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