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Monday 251013

Monday 251013
For total reps:

4 minutes of Echo bike calories

1 minute of GHD sit-ups

1 minute of double-unders

3 minutes of Echo bike calories

1 minute of GHD sit-ups

1 minute of double-unders

2 minutes of Echo bike calories

1 minute of GHD sit-ups

1 minute of double-unders



Post reps to comments.



Stimulus and Strategy:

In today’s workout, the question is: How hard can you push the pace on the bike and still keep moving on the GHD sit-ups and double-unders? One strategy might be to hold a consistent RPM/cadence for each interval, while another strategy may be to increase the pace on the bike as the time goes down. For the GHD and the double-unders, aim to move for as much of the minute as possible.



Scaling:

Reduce the overall time of each movement.



If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the double-unders, perform single-unders.



In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the double-unders, consider performing lateral line hops or penguin taps. For the bike calories, complete these on any available machine.



Intermediate option:

For total reps:

4 minutes of Echo bike calories

1 minute of GHD sit-ups to parallel

1 minute of double-unders

3 minutes of Echo bike calories

1 minute of GHD sit-ups to parallel

1 minute of double-unders

2 minutes of Echo bike calories

1 minute of GHD sit-ups to parallel

1 minute of double-unders



Beginner option:

For total reps:

4 minutes of Echo bike calories

1 minute of AbMat sit-ups

1 minute of single-unders

3 minutes of Echo bike calories

1 minute of AbMat sit-ups

1 minute of single-unders

2 minutes of Echo bike calories

1 minute of AbMat sit-ups

1 minute of single-unders



Coaching cues:

On the GHD sit-up, unlock your knees as you lay back. Then, as you sit-up, squeeze your thighs and drive your heels down toward the foot plate.



Resources:

The Rogue Echo Bike

The GHD Sit-Up

The Double-Under

GHD Sit-Up Progression

The AbMat Sit-Up

The Single-Under



Find a gym near you:

View the CrossFit map
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Saturday 250201

Saturday 250201

For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

Stimulus and Strategy:
Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.

In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.

Intermediate option:
For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.

Resources:
The Double-Under
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Push Jerk
The Split Jerk

Find a gym near you:
View the CrossFit map

Tuesday 241231

Tuesday 241231

For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell
♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell

Post total calories/reps for each exercise to comments.

Stimulus and Strategy:
Today’s workout is a Tabata mash-up. Complete the full 8 rounds of the first movement before moving on to the next. Continue in the same fashion until all four movements are complete. Your score is the total number of reps completed. The loading of both the dumbbells and the barbell should be light and allow you to keep moving. If you have not been training consistently on the GHD, reduce the range of motion or substitute with AbMat sit-ups.

Scaling:
Reduce the total volume of the workout by limiting the number of reps performed within each interval. Reduce the loading of the dumbbells and barbell. Lower the height of the box.

Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups. For the push presses, consider using a pair of lighter dumbbells. As for the bar-facing burpees, perform up-downs or step over the bar.

In case of injury or limitation, perform the box step-ups without a pair of dumbbells and lower the height of the box. Perform a plank hold for the GHD sit-ups. For the push presses, perform a single-arm dumbbell push press or shoulder press. For the bar-facing burpees, perform an up-down or pick any machine to use in place of the exercise.

Intermediate option:
For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups to parallel
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell
♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell

Beginner option:
For max reps:
Tabata box step-ups
Rest 1 minute
Tabata AbMat sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 12-inch box and 35-lb barbell
♂ 20-inch box and 45-lb barbell

Coaching cues:
When cycling lighter push presses, think about bringing your glutes to your heels instead of your hips to your toes.

Resources:
Dumbbell Box Step-Up
The GHD Sit-Up The Push Press
Bar-Facing Burpee - Jump-Over
Bar-Facing Burpee - Step-Over
The Box Step-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

Tuesday 250218

Tuesday 250218

Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups
40 air squats
400-meter run

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout provides some contrast to yesterday’s upper-body stamina effort. Today tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.

Scaling:
Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.

In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups to parallel
40 air squats
400-meter run

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 sit-ups
20 air squats
200-meter run

Coaching cues:
In the descent of the GHD sit-up, unlock your knees and keep your belly tight. As you reach your end range of motion, straighten your legs by squeezing your thighs and your belly, and driving your heels toward the wall in front of you.

Resources:
The GHD Sit-Up
The Air Squat
Pose Running Drills | Pose Alignment
Training the GHD Sit-Up

Find a gym near you:
View the CrossFit map

Monday 220214

Monday 220214

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Post time to comments.

Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders