3 rounds for time of:
35 dumbbell deadlifts
35 GHD sit-ups
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
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Scaling:
Today’s workout got its inspiration from a Hero workout called Michael. We are still going to run 800 meters, however, we are going to do it at the end of the round to encourage you to move a little quicker, especially in the final round. The dumbbell deadlifts are replacing the back extensions and we’re doing GHD sit-ups instead of AbMat sit-ups. The loading of the dumbbells should be light and allow you to complete your reps in 3 sets or less. Some may be able to go unbroken. If you are not consistently using the GHD, it is not recommended to attempt the prescribed option. Scale the range of motion and the number of reps.
Intermediate option:
3 rounds for time of:
35 dumbbell deadlifts
20 GHD sit-ups to parallel
800-meter run
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
20 dumbbell deadlifts
20 sit-ups
400-meter run
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
You should never lose the engagement of your abdominals as you lay back to perform a rep on the GHD. Choose a range of motion that allows you to stay engaged through your mid-section. While a wacky inflatable arm man is mesmerizing, it is never a good technique for your midline.
Resources:
The Dumbbell Deadlift
The GHD Sit-Up
The CrossFit Running Course
The AbMat Sit-Up
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