Hollis Molloy (CF-L4) and CrossFit Santa Cruz perform today’s workout:
Complete as many rounds as possible in 20 minutes of:
5 pull-overs
20 GHD sit-ups
1-minute plank hold
Post rounds completed to comments.
Compare to 191026.
Scaling:
Watch ”The Pull-Over” and practice the movement. If you are unable to complete a pull-over, modify the movement to a jumping pull-over or jumping pull-up. Athletes who are less familiar with the GHD should modify to sit-ups.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
3 pull-overs
10 GHD sit-ups
10 sit-ups
1-minute plank hold
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull-ups
20 sit-ups
1-minute plank hold (accumulate)
Comments on WOD Demo: Pull-Over, GHD, Plank
4 rounds
sub 20 abmat (no GHD available)
If you’re stuck upside down in your pull-over it can also work to think about driving your toes down to the floor instead of trying to lift your head :)
Globo wod: Well we have a movement that will get you kicked out of most globo gyms today. Perhaps if you have access to a YMCA gymnastics area, do the wod here with the pull overs and bring in something to anchor your feet on so you can do GHD situps sitting perpendicular on the pommel horse. Now for the rest of you that don't have access to that, I have a solution for you. Sub 5 bar muscleups or 10 chest to bar pullups, and 5 skin the cats, per set of pullovers. Ghd situp subs are incline situps, weighted situps or 2/1 abmat situps. Remember that a homemade GHD can be made by sitting perpendicular on a bench with your feet under heavy dumbbells. Also Roman chairs work in a pinch for this movement. Planks are planks.
On CFSC... homemade pullup rig, old rings, Sorinex GHDs, non games Boxes, Title gym timer... It's like 2009 came back to life. I wonder if there's a Gymboss in there...
Love the OG pull up rig! 😍
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping pull-ups
20 sit-ups
1-minute plank hold (accumulate)
6-rds
WOD Demo: Pull-Over, GHD, Plank
5