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GHD Sit-ups

Metcon

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Workout

GHD Situp EMOM + Rowing/Double Unders

Warm-up

200m Run
250m Max Effort Row (add 3 seconds on to time for appropriate scale of WOD)
20 Situps
15 Hollow Rocks
1 minute of Double Unders
Mobility Together:
1-minute of T-Spine Foam Roll
2-minutes of Quad Smash Foam Roll
2-minutes of Lats Smash Foam Roll
2-minutes of Calf Stretch

GHD Sit-ups (10 EMOM x 10)

Scale this one accordingly. All reps should be done unbroken every round. Prepare to share a GHD, so please don't break up sets. Scale in the 5-8 range if you haven't done more than 50 in a workout recently. Scale 11-15 if you've done 100 in a workout recently.

Metcon (Time)

5 Rounds of:
1 sub-0:45 250-m Row
50 Unbroken Double-Unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

Scaled Options:
Intermediate
5 Rounds of:
1 sub-0:48 250-m Row
100 Unbroken Single-Unders

Beginner
3 Rounds of:
1 sub-0:55 250-m Row
100 Single-Unders

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, May 29, 2018

Male Clients

1

Andrés
Herrera

8am CrossFit

10 x 12

24-26 secs to finish

2

Adam
Gelfand

12pm CrossFit

10 x 10

2

AJ!
Isabelo

6am CrossFit

10 x 10

2

Bill
Curci

6pm CrossFit

10 x 10

2

Brian
Kalmenson

6am CrossFit

10 x 10

2

Chris
Christian

5pm CrossFit

10 x 10

2

Connor
Miller 🍟 🍔

6pm CrossFit

10 x 10

2

Dan
Chavez

12pm CrossFit

10 x 10

wow

2

Private

5pm CrossFit

10 x 10

2

Gerard
Castro

6am CrossFit

8 x 10

2

Jin
Bae

5pm CrossFit

10 x 10

2

Olivier
Derei

7pm CrossFit

9 x 10

skipper minute 8

2

Ryan
Figuerado

4pm CrossFit

10 x 10

2

Ryan
McBride

12pm CrossFit

10 x 10

2

Steve
Wyland

4pm CrossFit

10 x 10

3

Diggy
Hagos

5pm CrossFit

7 x 70

3 rounds off

4

Private

6am CrossFit

10 x 10

4

Mark
Shields

7pm CrossFit

7 x 10

4

Moe
Mubarak

7am CrossFit

10 x 10

4

Nate
Cobb

8am CrossFit

10 x 10

4

Shlomo
Yakov

8am CrossFit

10 x 10

4

Yehuda
Lurie

8am CrossFit

10 x 10

5

Rich
Moreno

7pm CrossFit

10 x 9

6

Private

4pm CrossFit

10 x 8

6

Ryan
Goderre

7pm CrossFit

10 x 8

6

Tyler
Eickmann

5pm CrossFit

10 x 8

7

Chuck
Waterman

4pm CrossFit

10 x 5

Situps

Female Clients

1

Kim
McGrath

7pm CrossFit

10 x 15

1

Steph
Jarosz

6am CrossFit

10 x 15

2

Kait
Pollen

6pm CrossFit

10 x 12

3

Claudia
Chaloner

12pm CrossFit

10 x 10

plate

3

Corinne
Ingham

4pm CrossFit

10 x 10

3

Katrin
Henricksen

6pm CrossFit

10 x 10

3

Laura
Ringgold

4pm CrossFit

10 x 10

Under 30 secs/round

3

Lindsey
Hempy

6am CrossFit

10 x 10

3

Maria
Mercado

6pm CrossFit

10 x 10

Unbroken

3

Patrisha
Wilson

6am CrossFit

10 x 10

4

Madison
White

7am CrossFit

10 x 6

5

Brenna
Jarrells

12pm CrossFit

10 x 10

10# weighted su

5

Dani
Simpson

6pm CrossFit

10 x 10

15# DB sit ups

5

Emily
Gruber

6am CrossFit

10 x 10

5

Kathy
Lyon

6pm CrossFit

10 x 10

5

Mackenzie
McBride

12pm CrossFit

10 x 10

LAST SET OF GHD SIT UPS NOT UNBROKEN.

5

Paige
Escamilla

5pm CrossFit

10 x 10

sub 15# sit ups

5

Sarah
Calvert

8am CrossFit

10 x 10

scaled

5

Theresa
Brinsa

12pm CrossFit

10 x 10

25 lbs

5

Thuong
Ton

7am CrossFit

5 x 10

5x10 vup

5

Wifey
(aka Chris ...

4pm CrossFit

10 x 10

weighted 20lb DB

6

Barbara
Gayle

7am CrossFit

10 x 8

6 reps 1st 2 sets; 8 reps scaled for next 8 sets

6

Janis
Green

7am CrossFit

10 x 8

10# weighted...4@10, 3@9, 2@8

6

Kym
Janke

4pm CrossFit

10 x 8

6

Leigh
Bryant

6am CrossFit

10 x 8

6

Melissa
Fortenberry

6pm CrossFit

10 x 8

sit ups

7

Beth
Gray

12pm CrossFit

10 x 5

7

Lauren
Gray

12pm CrossFit

10 x 5