Tag Archive: ghd sit-up


PE 2/6

Marathoners
Short intervals: 60s on, 60s off until pace/form deteriorates

WOD
10 min EMOM: 2 power clean and jerks @70% of 1RM
Then
8 min AMRAP: 9 GHD sit-ups, 6 overhead squats (95/65)

Others
Strength: Work up to find 1RM shoulder press
WOD: 2 rounds for time of-
10 shoulder press (115/75)
50 double-unders
10 push press (115/75)
50 double-unders
10 push jerk (115/75)

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 60-lb./40-lb.* dumbbell on the lunges. Post rounds completed to comments.


Beginner Scale Option:
Complete as many rounds as possible in 12 minutes of:
20 Abmat sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 20-lb./12-lb.* dumbbell on the lunges.

taken from Crossfit Training Department 1/12/17

 

Doozy.

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

 

Linchpin 12/5

4 Rounds for time of:
20 Calories, Rowing
15 GHD Sit-ups
10 Overhead Squats 115/80#

 

Power Clean 

5-5-5-5-5

then:

3 RFT

25 GHD situps

15 D-Ball Cleans* (100/70#)

*The “cleans” in the workout are ground to over the shoulder, with no requirement to pass below parallel.

 

3 RFT

3 Rounds for time of:
21 GHD Sit-ups
18 Hip Extensions
15 Chest-to-bar Pull-ups
12 Box Jumps 24”/20”
9 Squat Snatch 135/95#