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Monday

220926

Workout of the Day

48

Complete as many rounds as possible in 12 minutes of:

50-ft handstand walk
25 GHD sit-ups

Post rounds completed to comments.


Scaling:
If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
15 GHD sit-ups

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
50-ft bear crawl
25 sit-ups

The Handstand Walk

2

Standing [and walking] on one’s hands dramatically alters the normal kinetic chain required for standing [and walking] on one’s feet. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also presents a set of unique demands on the body’s core. Hand walking and pressing to the handstand are gateway movements to much of the corpus of gymnastics movements, and gymnastics training, even of rudimentary movements, has no peer for core or neurological training.

WatchThe Handstand Walk

Training the GHD Sit-Up

6

CrossFit defines core strength as midline stabilization. Capacity with midline stabilization translates to improved efficiency and performance as well as greater power output. We use the GHD for four exercises that heighten awareness and develop this capacity: the hip extension, back extension, hip-and-back extension, and the GHD sit-up.

Read MoreTraining the GHD Sit-Up

Comments on 220926

52 Comments

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Sebastian Wieczorek
July 24th, 2023 at 9:26 am
Commented on: 220926

amrap'12

12 ghdsu

6 wall walk to front roll

5 rnds

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Clint Michael
March 11th, 2023 at 6:20 pm
Commented on: 220926

3 rounds plus 10 GHD’s

Subbed 100 ft. bear crawls for each walk.

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Blas Raventos
January 16th, 2023 at 8:08 pm
Commented on: 220926

4 rondas y 10 ghd situps


Vale aclarar: eran 15 m, pero hice 14 metros x vuelta.


El mareo!


Gracias CF

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Jeffrey Howard
December 19th, 2022 at 7:34 pm
Commented on: 220926

M/27/5'8"/170lb

CrossFit AFK


3+66 (50ft walk and 16 GHD sit-ups. Handstand walk speed has been slow lately. Did sit-ups conservatively to be able to treat this as handstand walk practice. Really only broke up 25ft walks in that last round.)

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Gregory Orsi
November 29th, 2022 at 7:55 pm
Commented on: 220926

4 rounds

Rx

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Robert Davis
October 24th, 2022 at 9:56 pm
Commented on: 220926

/ 24 hs shoulder taps


4rd + 24, 17

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Morgan Greene
October 23rd, 2022 at 5:26 pm
Commented on: 220926

Subbed 10 HSPU, and abmat SU: 4 rds

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Jeff Chalfant
October 17th, 2022 at 8:52 pm
Commented on: 220926

4 rounds plus 18’ as rx’d. All HS walk in 25’ increments except for round 1 (48+2’) and round 5 (18’). First 3 rounds of ghd situps unbroken with 2 hand touch, last round 20+5. Mostly felt the ghd in my quads and tib. ant.’s. Fasted workout.


Still goddamn smoky here and I feel it. Thought I wouldn’t get the breathing going much on this WOD but ended up doing more than I thought. Too bad I fell out of that first Hs walk, would’ve gotten more at the end…got excited and tried to rush too much, haha!


177lb/43y/176cm

(edited)
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Ralph Keeley
October 6th, 2022 at 8:54 pm
Commented on: 220926

M/36/6’/175#


2+50’ Rx


Deo gratias

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Jade Teasdale
October 6th, 2022 at 1:23 pm
Commented on: 220926

Back logging b/c I’m terrible at journaling the day of. No GHD, so I did 10 strict T2B & 50’ HSW

-5 rounds total.

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Tim Chapman
October 6th, 2022 at 3:13 am
Commented on: 220926

R by the way.

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Tim Chapman
October 6th, 2022 at 3:12 am
Commented on: 220926

4 rounds and 7 ghd.

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Luis Oliveira
October 5th, 2022 at 2:42 am
Commented on: 220926

5 rounds + 10 ft (3 m)


https://youtu.be/W-CFL2Y87zo

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Alexandre Beaulieu
October 3rd, 2022 at 2:46 pm
Commented on: 220926

2 + 25ft Rx

M/35/197

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Shawn Hakimi
October 3rd, 2022 at 1:33 pm
Commented on: 220926

Beginner


7 Rounds


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Scott Wiedmeyer
September 30th, 2022 at 7:52 pm
Commented on: 220926

36 / M / 5'9" / 133lbs


50-ft bear crawl

25 sit-ups


3 rounds + 8 ft.

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Matt Lee
September 29th, 2022 at 10:50 pm
Commented on: 220926

4 rds


35 lb x 2 DB OH carry

25 anchored “strict” sit-ups

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Az Native
September 29th, 2022 at 6:05 pm
Commented on: 220926

5+walk+3 sit-up.

At home, subbed 50’ per arm OH walk with 1.5pd KB, abmat sit-ups for GHD.

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Juan Carlos Bermudez Briceno
September 29th, 2022 at 3:02 am
Commented on: 220926

30 butterfly sit-ups

5 rounds total

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Andres Felipe Jimenez Echeverry
September 28th, 2022 at 4:34 pm
Commented on: 220926

5 rounds + 13 reps

rx abdmat sit up



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Guston Rankin
September 28th, 2022 at 11:12 am
Commented on: 220926

Very fun.


Rx

4R plus 50' HSWalk (16m) plus 12 GHDSU

35yo

M

79kg BW

178cm height

5 years CF

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Dezert Sky Kiddoo
September 28th, 2022 at 3:16 am
Commented on: 220926

2 rounds + 5 GHDs rx

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Antonio Alves
September 27th, 2022 at 11:06 pm
Commented on: 220926

Modified

--

5 RTF of

1'30'' wall-facing handstand hold

25 GHD sit-ups from bench


>13'29''

--

10 km bike ride as warm-up

Peace.

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Christian Simpson
September 27th, 2022 at 6:25 pm
Commented on: 220926

SC to sh taps/⚓ SU 50/50...2+50/18

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Benoit Bequignon
September 27th, 2022 at 9:38 am
Commented on: 220926

4 + 50foot as Rx’d

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Becky Hatlee
September 27th, 2022 at 4:39 am
Commented on: 220926

Beginner as prescribed.

5 rounds

==========

50yo/5’7”/116#

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Derek Eason
September 27th, 2022 at 4:35 am
Commented on: 220926

Rx 6 rounds + 50’ + 1 GHD sit-up




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Lincoln Kerger
September 27th, 2022 at 12:31 am
Commented on: 220926

Did several rounds of wall walks and AbMat sit-ups as part of the warm-up.

Then DT at 85#

6:23


Made up DT from last week but kept it lighter as I work back into the rotation after a week off.

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Kevin Owen
September 27th, 2022 at 12:10 am
Commented on: 220926

Beginner: 6 rds

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Mike Munsee
September 27th, 2022 at 12:09 am
Commented on: 220926

M 52/295/6’

Subbed 3 wall walks for handstand walks and 25 ab mat sit-ups for the ghd sit-ups.. 5+1.

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Brian Wade
September 27th, 2022 at 12:05 am
Commented on: 220926

Beginner option: 6 +7


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Luke Rodina
September 26th, 2022 at 10:27 pm
Commented on: 220926

Bearcrawl & sit-up

7 rd + 12 sit-ups


10 x 45 sec handstand holds

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Jesse Montagnino
September 26th, 2022 at 10:02 pm
Commented on: 220926

5 rds


50 ft bear crawl

15 GHD

Comment URL copied!
Steve Day
September 26th, 2022 at 9:33 pm
Commented on: 220926

3 rounds + 25’

(edited)
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Sam K
September 26th, 2022 at 8:05 pm
Commented on: 220926

Performed as 25 GHDs & 25' of HSW


4 rounds + 20'

Each HS walk took at least a dozen kick-ups then maybe a step or nothing. Can't get balanced. GHD rounds all took just under a minute.

M/30s/225lbs


Son(14)

Performed as 15GHDs & 50' of HSW

3 rounds + 27'

(edited)
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Coastie Nick
September 26th, 2022 at 8:04 pm
Commented on: 220926

Rx’d: 3 rds + 20 feet

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Jim Rix
September 26th, 2022 at 6:55 pm
Commented on: 220926

Shoulder press 6-8-6-8

35# DBs-75#-35s-75#

Then Subbed to 12 min AMRAP

15 Kb swings, 53#

10 push-ups

25 GHD sit-ups

3 rounds + 11 GHDs


59/5’8”/154

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Chris Meldrum
September 26th, 2022 at 6:52 pm
Commented on: 220926

As rx’d, 4 rounds + 20 feet. 


Haven’t done HS walks for quite a while; these went okay but not great – seemed to do better as I went along.  Unbroken GHDs, these felt good today.


49m/5'10"/180

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Lee Robinson
September 26th, 2022 at 4:15 pm
Commented on: 220926

Lee (Sub 3 Wall Walk and Weighted Sit Up 10Kg) 6Rds

Noah (Beginner) 5Rds

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Vanessa Miller
September 26th, 2022 at 2:32 pm
Commented on: 220926

Subbed SA OH walking Lunges at 35lb

rx GHD


3+15m

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Jonathan Elmore
September 26th, 2022 at 1:57 pm
Commented on: 220926

Intermediate 100’ bear crawl 6+10 GH

Afternoon 6 rounds of 2 wall walks with 10 shoulder taps per and 15 abmat sit-ups

Wife 5 rounds 15 knee PU and 15 bench Sit-up

(edited)
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Chris Sinagoga
September 26th, 2022 at 1:42 pm
Commented on: 220926

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

GYmnastics and gymnastics. Changing orientation, midline, high skill, stamina, pulling from the hips, core to extremity are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


TECHNIQUE SCALE

5 rounds of:

15 GHD sit-ups (partial ROM)

2:00 handstand practice


CONSISTENCY SCALE

5 rounds of:

2:00 L-sit hold practice

2:00 handstand hold practice


INTENSITY SCALE

AMRAP in 12 minutes of:

12 knees to elbows

8 handstand push-ups


MY STUFF

Technique scale, but full ROM on GHD


GENERAL FEAR LEVEL: 6

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Michael Arko
September 26th, 2022 at 1:37 pm
Commented on: 220926

Subbed 2x (wall-climb + 15 shoulder taps) = 50ft hs walk

3 rounds + ww/st + 18 GHDs


Could not sustain GHDs. Did a bunch of abmat situps with med ball yesterday, feeling it today.

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Charles Meyers
September 26th, 2022 at 12:42 pm
Commented on: 220926

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

50-ft bear crawl

25 sit-ups

5rds+20’

(edited)
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Amedeo Alessio Cerea
September 26th, 2022 at 7:36 am
Commented on: 220926

Intermediate Bear Crawl

5+ 6m

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Steven Thunander
September 26th, 2022 at 2:06 am
Commented on: 220926

Globo wod... If you don't have access to a GHD today sub incline situps on an incline board, weighted situps or situps sitting perpendicular on a bench with your feet under heavy dumbbells. Obviously if you don't do many GHD situps in training, new to this movement or new to Crossfit, scale back the reps or just do abmat or regular situps. Uncle Rhabdo isn't nice to encounter! Also, 50 regular/abmat situps are an acceptable substitute if none of the above are feasible and you have the requisite capacity for the GHD situps. For handstand walks you can do these in 5 or 10 feet segments if space is a limiter. Scales are 1 minute of HS walk work into situps for 12 minutes, or working HS walk pre WOD, then doing the WOD subbing 5 wall walks per round of HS walk. If your globo doesn't allow HS walks or wall walks sub bear crawls in a gym or other flat open space in your globo, or go outside on a football field or other flat surface and do HS walks. A final sub is to do heavy overhead dumbbell carries or holds at about 70% of your bodyweight total (accumulate 30 seconds each round in lockout position).

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Jody Machacek
June 8th, 2021 at 3:08 am
Commented on: Training the GHD Sit-Up

It looks like this individual in the demo is putting their back or lower back in hyper-extension, this seems unhealthy. Can you elaborate or educate me on this?

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Creag Donaldson
March 7th, 2022 at 4:04 pm

I would like an answer to this as well. Im observing that obviously this is only optimal once you have demonstrated that you have full capacity through the full range of motion. Before you even allow an individual to move into a degree of Flextion past the neutral mid line.


From this then I expect your building that capacity past that normal range of motion! - obviously this hyper extension is based on your level of experiance and ability with this movement.


Thoughts?

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Lori Cooper
September 24th, 2019 at 1:33 pm
Commented on: Training the GHD Sit-Up

We do not have a GDH unfortunately, can you suggest a (reasonable) alternative to the GDH ?

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Js Smith
January 27th, 2021 at 6:59 pm

Not sure what qualifies as reasonable for your situation.... try declined sit-ups (with or without a weight/medicine ball), sit-ups off a plyo box/ bench with feet anchored, toes to bar, knee raises (with or without weight), or Ab-mat sit-ups (with or without weight)?

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Josh Yee
May 20th, 2019 at 2:20 pm
Commented on: The Handstand Walk

https://youtu.be/6efUIkDemoo


Time 17:23 in 7 sets

Final Score: 7,301

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Christine Smithson
May 19th, 2019 at 3:48 pm
Commented on: The Handstand Walk

https://youtu.be/yeXNt_E54gE

Score = 51818

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