5 rounds of:
Run 800 m
30 GHD Sit-ups
30 Hip Extensions
from Crossfit.com 12/27
Scale, for beginners:
Run 400 m
15 Abmat Sit-ups
15 Hip Extensions
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I heard this from a CF athlete this week. She was talking about building a “bulletproof mind”: “When I want to stop, I don’t. When it hurts, I tell myself it doesn’t.”
I thought of this quote several times during this WOD. My hamstrings and lumbar were feeling the strain of heavy deadlifts and the previous night’s workout, so the runs felt sluggish. And FIVE 800 meter runs in a workout is brutal!
I modified this workout to protect myself from too much stress on my spine by splitting each set of GHD situps to 15 GHD situps and 15 abmat sit-ups. I do not like to exceed 75-90 GHD sit-ups in a workout; this kept me at 75. And I’m happy the workout countered the GHD sit-ups with hip extensions. Nice programming!
30:45