남(m)/46/171cm/96kg/2302020/
50-40-30-20-10 reps for time of:
GHD sit-ups
Kettlebell swings
♀ 24 kg ♂ 32 kg
Post time to comments./
39분56초/
월요일 저녁와드

CFWUx2 sub 5kb for PUs
25:52

AbMat sit-ups, 35 lb kettlebell

21:32

did 1/2, and subbed:
KTEs
deadlifts, 45# dumbbells

11:43

21:54 Janda sit ups (as much as poss, legs bent infront tightening hams and glutes) and 30kg sdlhp bb. Focus was on posture throughout which yoga really helping with.
14:15 soles together situps and 22kg. 170117

27:42
Used 44 lbs. kettlebell. Biggest available. 

29:54. Switched to 1.5 pood after 7 reps 

10:03 sit ups, 28 kg kb

27:54 as rx’d. Way harder/longer than expected. Only about 50 of the ghd situps were 2 hand touch, otherwise alternating hand touches. Ripped a callous during swings round 2 or 3 and getting a grip on my left hand slowed me a tad. Started swings with 12-11-10-9-8, then didn’t do less than 6 at a time after the first round. GHD situps were unusually hard on the quads, maybe from the 300 rep set of squats I did 2 days ago...

181/41/69”

M/34/6’/175#

KB swings 53-lb. 50-40-30-20-10
GHD sit-ups 25-20-15-10-5

12:35

13:25
CrossFit Situps subbed for GHD, and KB Swings - 1 pood.

Family did this.  Scaling options - weight on the kettlebells, situps, rep scheme.  start at 30-20-10, etc.  good wod.  thanks.

M/42/6’3”/215
23:05... slow and steady. 

M/39/110kg
Banded abmat sit up
Kt 24kg
19'10"

50-40-30-20-10 reps for time of:
Abmat sit-ups
Kettlebell swings
♂ 24 kg

14:14

Scaled to 35# kb and abmat sit-ups in 40/30/20/10.  Didn't time because I was following Lucas (he did his 40 s/u, then I did mine, etc.).  Felt great although I was on the verge of a stomach cramp after the first 40 unbroken sit-ups.

As Rx
18:29
48 make/172lb

Straight Leg Ab Mat Sit Ups 
24 KG

16:59

modified:
10 GHD sit-ups per round, AbMat for remaining reps
KBS, 1 pood
22:07

14:02

45,35,25,15,10
ab mat sit-ups 
25# KB

probably could have done the the set of 50 rep scheme but really didn’t know how this was going to go

23:45
GHD-SU and 24kg kettlebell
61 y.o./M

18:52

 abmat sit-ups 
50# KB

Abmat Sit-ups
55lb Russian KBS 40/20/15/10/5
14.21

then 5x10 KBS w/ 45lb until the 20' mark

1.5 poods

10 GHDs short of rx

20:53

Time 18:45
Abmat situps (1:1)
24kg Russian swings

Steep decline bench sit-ups
24kg kettlebell
16'50"

M/33/6’1/205

17:26

GHD-SU
24 kg KB (heaviest I got)

Abmat SU: 14:54

21:36

21:34. Used 1.5pd KB, did GHD for rounds of 50 and 30, unanchored straight leg sit-ups for 40,20,10 rounds. 

50-40-30
26:29

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

17:44 - Sc (50lb DB Swings, no 70lb KB)

13:26
sit ups no GHD

25:03
20# weighted abmat situps
70# db swing

15:07 35#kb 

M/32/176 approx.| Abmat Situps + 24kg AKBS| 50-40-30-20-10 | 21mins 29secs

12:42

50# KB

15:05
Scaled/subbed to 50-40-30-20-10 reps for time of : Bent knee V-ups  / 16kg(35lbs) single DB american swings
M / 41yo / 176cm / 70kg

29:22
GHD sit-ups to parallel 
24kg KB
had to break up all sets
exhausted

50/M/6’/324#
w/u
500m row
2:33
wod
SU on floor with ab mat 
22Kg KB
16:02.53
In the past three weeks of consistent workouts, I’ve made great strides in my endurance and strength, it’s visible in the mirror, already… and the weight loss (330 to 324) is a great by-product! 
Thank you so much for all the work you guys do at CF

Duplicate entry

50-40-30-20-10
Ab mat sit ups, 20 lb. wall ball
American KB swings, 50 lb. KB

19:31

17:56. Abmat sit-ups and Russian swings w/ 70# KB. 

Did 5 GHD sit-ups and then switched to abmat. Midline is torched from “Daniel” (150 sit-ups) on Monday and heavy 10 deadlifts yesterday.

For time:
50-40-30-20-10
Abmat Sit-up
DB Swing 45 lb
14:53 min

19:22rx
40m/6’2”/210

Scaled quite a bit

25
20
15
10
5

25 pd dumb bell and regular situps. Could go heavier and do more reps for next time. 
8:37

24kg KB

9:09

55# KB for RUS KBS
sit ups
10:24 (paced too slow)
I could do it faster! 

30-25-20-15-10 reps in 11:08 of:
sit-ups
45# DB swings

50-40-30-20-10
Anchored situps (no GHD)
32kg kettlebell swings

11:52

Scaled reps to 40-30-20-10
GHD sit-ups
53lb KB swings 

12:20

22:52
GHDSU
KB swings 45lb kb
50, 40, 30, 20, 10

50-40-30-20-10

Abmat sit ups
DB swings (50lbs)

13:59

15:45

35lb kb
GHD off the side of my couch

Sc to 50# KB, anchored situps 1:1
16:45

50-40-30-20-10
GHD sit-ups 
KB swings
@ 32-kg
(Sub’d T2B for 50 then 2:1 AbMat straight-legs for remaining rounds) 
= 28:46 (at very slow pace)

Still recovering from an immune system update that started downloading late Saturday.  
Switched to AbMat to save my grip. 🙌

For some reason, decided to do keep the KB swings and GHDs, but add in burpees - "Hansen".

As rx'd, 34:10 (PR).

It hurt a lot - but the PR felt pretty nice.

47m/5'10"/185

15:52 Rx'd minus the KB, subbed for 50lb sandbag KB 

16:55
Used 50 lb dumbbell, all else rx.

Scaled reps to 45-35-25-15-5 reps of GHD-SU and 32 kg American kettlebell swings
22:16
Sluggish! But actually enjoyed how the movements worked together.
m/52/5'11"/200#

Ab mat situps
35lb kb
11:55

25-20-15-10-5 reps of :
Mat sit-ups 
DB swings
8.5 kg
Time : 12:39

45-35-25-15-5
T2B
KB Swings 53#
21:56
Quickly Regretted going with T2B 😩
note to self: 40-30-20-10-5 for T2B would be better

Jackie
45-35-25-15-5
sit ups
kb swings 26#
15:14

PRIORITY:
As WOD describes

SCALING:
16kg KB
Anchored Sit-ups

RESULTS:
14:58
Sit-ups almost unbroken
Swings unbroken
4:53, 4:08, 2:57, 1:55, 1:04

3 rounds:
KB warmup complex: 5 Russian KB swing, 5 KB swing, 5 each single arm, 5 goblet squat, 5 head circles each direction
1 round Cindy

Then for time:

50-40-30-20-10 reps for time of:
GHD sit-ups (sub weighted sit-ups with 20lb ball)
Kettlebell swings (24kg bell because that’s the biggest I have)

Time: 17:15

Strength- GSLP (3×5+)
 in.bench 110/row 95/ sqt 135

WOD 19:03
Situps & 45# DB swing

*"EOD 136" memorial day WOD make up tomorrow

18:32 24kg KB

First some kettlebell practice without putting the bells down:
10-10 Russian swings
10-10 one-arm swings left-right
10-10 cleans left-right
10-10 snatches left-right
 Sets with 16-20-24kg kettlebells.

Then  WOD, subbed, scaled:
25-20-15-10-5 ab roll-outs
50-40-30-20-10 American swings 24kg
16:10
43/1.78m/77kg

50-40-30-20-10
GHD Sit-up (to parallel)
KB Swing (53lb)

10:59

39/M/210

16:39

Farewell to my grip for a few days!

weighted sit ups 35# (held tight to chest so as to not kip them)
KBS 53# (heaviest I had on hand)

all sit ups UB. KBS broken up into 3 sets for the 50/40, 2 sets for the 30, UB for 20/10.

24kg dumbbell
22:54

This one was a killer.

25 GHD/15 abmat sit-ups 
25 24kg/15 20kg KBS
20 GHD/10 abmat sit-ups 
20 24kg/10 20kg KBS
20 GHDs
20 24kg KBS
10 GHDs
10 24kg KBS
14:10

161130:  13:37

57/5’8”/160ish

14:34, Rep scheme 45/35/25/15/5.
1 pood KB and ghd sub

WOD Rx
19'57''

in both exercises partioned in 3 or 4 part....

50-40-30-20-10
Decline sit-ups 
DB swings (35#)- heaviest I have 

13:47

17:35 option 2

Scaled to 
abmat sit ups
53# American kbs

14:59

Modified
20lb dumbbell ab mat sit-ups
55lb dumbbell swings 
13:34 

16:02 modified GHD with butterfly situps (no GHD at home) American KBS with 50lbs Kettlebell 

9:55 
modified:
decline bench sit-ups 
45lb dumbell

Scaled to 
abmat sit ups
53# American kbs
18:23
m/50/175

18:30 unbroken. Clearly need to
Work on my speed 

30lb dumbbell
Hollow rocks

14:34

Scaled
Ab mat sit ups 
24kg kb
16.30 min 😅👍

got it in at 14:55.  M/5-10/227#

M/45/6'2"/180#

Did 70# Russian swings the rest as rx'd...14:18 swings were unbroken ghd's not so much lol

Time:  22:12 RX 24 KG KB

24kg KB  weighted sit-ups
Kettlebell swings
 

Tough workout! I split my GHD early and that was a good decision. Kb swings heavy but no problem. 17:45 min
Stefan Sweden

WOD ANALYSIS

Coaching notes

This WOD is designs based on reverse pyramid model and focus on the stamina and challenge the hip power. The resistance of the KB and the variation of sit-ups should be chosen so that the athlete is able to perform them. Furthermore, the 50 reps are high so the beginner athletes can divide it in two parts and perform it with one short break.
 
Template: This high volume WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet modality that is combined of a core exercise from gymnastic form with a weightlifting movement

Purpose: The training purpose is to improving the stamina. This WOD is fire the core muscles because both movements challenge the hip. The athlete must complete the exercise in the shortest possible time to earn more points so the core muscles are under the greatest challenge.

The reason for choosing reps and movements: The method of selecting movements and reps shows that it seeks to increase the power of the middle part of the body; to have a powerful hip. Along with all the other benefits of this exercise.

Time to perform: This WOD takes about ≈ 15 min. A relatively fast athlete completes this WOD in 12 minutes. 

Running a class: Trainers have ≈ 45 min to set other parts of class.

Physiology (GPP): Stamina and cardiorespratory play major role in this exercise. Furthermore, strength, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program.

Anatomy:
GHD sit-ups: Rectus abdominis, Iliacus Psoas, Rectus femoris
KB swings: Trapezius (upper& lower fibers), Anterior deltoid, Gluteus maximus, Quadriceps
______________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for sit-ups ≈ 3 min
Specific warm-up for KB swings ≈ 5 min
WOD ≈ 15 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 19 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

RX:21'12''.(I just did ghd sit-ups the day before yesterday, my abdominal muscles are still sore) 😂😂😂
https://youtu.be/RlL0oNjRxIU

▶ INTENDED STIMULUS
Hip extension, hip flexion, open your hips, close your hips, all done at high power output. This workout is a good reminder that the core is not just the abs. It includes all the musculature that keeps the pelvis and the spine aligned. That's what we are working on today. And we are doing it in a way in which each rep needs to be aggressive and explosive. The load on the swings is meant to be heavier than what you typically would do. The total volume of the GHD sit-ups is high. If you are not conditioned for this number of sit-ups, consider mixing them with another variation. If you are modifying the movement or don't have access to a GHD machine or a similar contraption, try to preserve the explosiveness of the movement. Banded AbMat sit-ups are a good option today. This is a 15-18 minute effort. Aim your scaling so that you can get the set of 50 repetitions under the 6-minute mark (a third of the workout), and then your job will try to be keeping the pace or speeding up. This is a good day to let go of the result, focus om breaking everything into manageable sets and tracking your rest. This workout is nice little beast. Have a blast!

▶ OPTION 1
45-35-25-15-5 reps for time of:
GHD sit-ups
Kettlebell swings
♀ 24 kg ♂ 32 kg

▶ OPTION 2
45-35-25-15-5 reps for time of:
Banded sit-ups
Kettlebell swings
♀ 16 kg ♂ 24 kg

▶ OPTION 3
45-35-25-15-5 reps for time of:
AbMat sit-ups
Kettlebell swings
♀ 12 kg ♂ 20 kg

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

I’ve been doing 25 GHDs as part of my warmup for years. And no way can I do even 40 unbroken. But a combo of GHDs and abmats is delicious agony in this WOD. 

Champions Club Scaling Notes:

RANT
Oh wow, this is fun. We have kettlebell swings and something that is pretty much supine kettlebell swings. My hips and midline were absolutely thrilled to have 300 reps of the same freaking movement pattern. And I caught a cramp in my lower abs, Nothing like a reminder of how much stamina you are lacking in something you don't really think requires a lot of stamina. I just don't understand how it is possible to be cocky and do CrossFit.

MAIN DECISION
Do I keep the repetitiveness of L-sits and sub them here or do something else in place of GHD sit-ups?

NEW TO CROSSFIT SCALE
As is, regular sit-ups might be fine, but L-sits I think are a better sub in general.

WHAT ABOUT THE MOVEMENTS
GHD sit-ups - pulling from the hips, core-to-extremity, rigid midline, simulating the Gemini at Cedar Point
Kettlebell swings - jumping, core-to-extremity, external load,

WHAT ABOUT THE REPS
Descending rep scheme like this means we want stamina to be a factor that makes us really want to stop, but not quite make us stop all the way. In other words, ideally you'd be able to do 50 straight through on the first round, but the last few rough. On the next round you would have to break it up if it were 50 again, but the 10 less reps allows for another rough unbroken set. The CrossFit gods are just so kind to us like that.

LEARN TO COOK
Besides the GHD sub, you the thing to consider would be how much do you want to allow yourself to stop due to muscular fatigue. Kb swings I can do all day; sit-ups of any kind I feel like a pansy. So know it's 150 reps of each, and the more reps you do at once shades towards stamina and away from power. Usually, at least. I wonder how 2 rounds of 75 kb swings and 75 GHD sit-ups would be... I should have tried that out.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
Sub sit-ups for GHDs, then feel guilty about letting boredom get in the way of doing L-sits.

GENERAL FEAR LEVEL: 5

GENERAL WARM-UP

AMRAP 10:
1 minute of single-unders or jumping jacks
10 GHD hip extensions, pausing at parallel each rep
10 straight-leg sit-ups
10 ring rows
10 push-ups
10 overhead squats with PVC
10 Samson lunges

SPECIFIC WARM-UP

Kettlebell swings & GHD sit-up

EMOM 10 minutes:
Odd minutes - Kettlebell swings
1. 10 Goblet squats
3. 10 Kettlebell deadlifts
5. 10 Russian Swings
7. 10 Overhead swings
9. 10 Overhead swings at intended workout weight

Even minutes - GHD sit-ups
2. 10 ¼ GHD sit-ups
4. 30-seconds hold at parallel on GHD
6. 5 GHD sit-ups to parallel
8. 3-5 GHD sit-ups
10. 3-5 GHD sit-ups

AT HOME VERSION
50-40-30-20-10
V-ups
Tuck jumps

Globo Scale:  If you do not have a GHD, sub either 2/1 abmat situps, or 1/1 toes to bar or 1/1 weighted abmat situp 25/40lb db.   For kettlebell swings, sub a 50/70lb dumbbell.  Scale as needed.  Bodyweight sub do equal numbers of supermans to situps, or if you only have a GHD/roman chair do hip extensions with the GHD situps.  This may be also necessary in a globo right now due to gym requirements and layout in the globos that are open right now.   Be warned, if you haven't done high volume GHD situps lately scale the reps in half or even to 1/3rd of the reps, or if you haven't done any recently sub abmat situps, weighted abmat situps or TTB.