Let’s get a video/listed progressions of how CrossFit prefers this is scaled from the very basic up to full range of motion. ✌🏾

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211201/
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Post rounds completed to comments./
4라운드+ghd싯업 4회/
수요일 저녁와드

accidentally did only 12 minutes:

5 toes-to-bar
10 KTEs
15 dips

3 2/3 rounds + 6 dips

9 rounds + 15 reps

9 rounds + 3

16:19 7R. 6R+7r in 15 mins. 5, 10, 15 of T2rings, jimmied box+weight belt+kbs+dbs for ghd and extensions

5 rounds plus 5 reps
Rx’d

8+1 rxd 
Possibility I failed to count a round toward the end. Forced to break the strict ttb after 5 rounds. Had to adjust the ghd twice each round. 

190/69”/lvl40

9+5

As rx’d, 9 + 4 T2B.

One of those just keep moving ones…and hope the T2B don’t go away.  Did after heavy deads.  Rest day tomorrow will be great.

46m/5'10"/180

9 rds in 15 minutes of:

4 strict knee raises
8 AbMat sit-ups
12 hip extensions

Could have gone harder!!

9 rds + 5 T2B in 10th

Ball GHD:

8 rounds 

41 / 6’0 / 200

Completed 2019-12-09
Knees to Elbows
7 rounds

Subbed:
5 dragon flags holding onto 2 20kg kettlebells
10 abroll-outs
15 double Russian swings

6 rounds+5 dragon flags, 4 abroll-outs
43/1.78m/75kg

kipping toes to bar
6 + 5 reps

IMHO the safest way to get the right amount of vitamin D of the right kind is to allow the sun to convert the cholesterol in your skin into it through measured (sensible without burning) daily sun exposure to unblocked skin. As far as supplementation goes for those living where there is little sun seasonally or very angled, weak sun, there are some really good resources on this topic that I don't have the references for at my fingertips at the moment, but will try to dig up and add to the string. We outlined some of it in a chapter on the subject in our book The Protein Power LifePlan, but there's more, newer stuff since then. As a general comment, you want to be sure that the vitamin D you take is D3, not D2 and it should be taken in conjunction with an appropriate (balancing) amount of vitamin K2 to prevent the deposition of calcium into areas other than bone. Vitamin D3 is one of a group of other hormones and micronutrients (testosterone, estrogen, progesterone, molybdenum, boron, calcium, phosphorous, etc) that promotes appropriately laying down calcium in teeth and bone, but requires an adequate presence of K2 to sort of direct the flow of calcium.  Undirected the calcium can wind up in arterial walls, creating kidney stones, and it's by this inappropriate deposition can promote CVD. It's a bad idea to take D3 willy nilly without appropriately balancing it with K2.

Rx’d 11 rds + 9 reps 

M/35/5'10"/190

Rx'd 8 rounds + 3 reps

This one is gonna hurt for the next few days, I think.

Catching up after some extended laziness. Did this after front squats, deadlifts, pull ups/handstands/l-sits from the next day. Bad move!
5rds

8 rounds Rx 

6 rds + 5 TTB
Subbed 10 lb incline situp

8 rounds + 5 reps

7 rounds

5 strict TT-hip level
10 hip thrusts with 30# kb
15 good mornings with 45# bar

8 rds + 10 reps
Scaled/subbed to 5 hanging knee raises / 10  Db sit-ups  (with 9kg Db) /  15 banded good mornings
M / 40yo / 176cm / 71kg

I think that the right gear is highly important for any workout. My personal favorite is the Nike Air Max that I bought on suggestion from here: https://influx.media/best-outdoor-basketball-shoes/

6 + 15 rxd

Scaled to AMRAP in 15 min:
5 knee raises off dip station (wrist)
10 Abmat sit-up w/ 15# ball
15 hip extensions
7r, even

Had to sub to knees/ankles, ab wheel, bench hip ext

6 rounds + 5/10/-

9r+5

3 rounds and 4 Hip back ext
medball toe to bar 10lbs

Ad Rx ‘d +

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions

7+15

35/195/5’9/M

T2B
Abmat sit ups
Good mornings with bar 

8+5

5 + 22 Rx
M/44/213/6'2"

Option 3, Supermen with 2.5 lb plates, 11 rounds

15 minutes 
5 strict T2B
10 straight leg abmat sit-up w/ 20# mb 
15 good morning 35# barbell
10 rounds + 3

8 rounds Rx 

7 rounds+15 rx’d

8 rounds, subbed straight leg sit ups and Supermans

8+7 rx

No GHD (used bench/ locked feet)

8 rounds

Had to walk back and forth which killed way too much time.  

8 Rds + 5 T2B + 10 sit-ups (255 reps) 

AMRAP 15mins 
5 T2B 
10 Incline Sit-ups
15 Good mornings (45#) 

8rds + 5STTB + 9GHD = 254 reps

8rds Rx

8 rounds + 11 reps Rx'd
m/51/5'11"/200#

8 rounds+12

9 Rounds + 5 TTB
Couldn't maintain strict on TTB after round 5
GHD sit-ups were done over a bench

Globo scale:  if you do not have a GHD machine, a Roman chair will work.  Also, for the hip extensions a back extension device will work.  For GHD situps incline situps or weighted abmat situps can be subbed if a GHD or Roman chair are unavailable.  Bench parallel situps with feet under dumbbells can also be used as a GHD situp sub.   If you do not have a pullup bar,  sub slow leg raises for the strict toes to bar.

8+1 t2b

7 rounds + 5 reps

Been out of it since thanksgiving. Going through a rough time 😞

7 rounds, I think.  Arms in straps for T2B to spare shoulder joint.

A tough workout to stay intense, with fairly involved transitions.

At 208, had to modify so did ab mat sit-ups for ghd, straight leg DL at 95 for hip ext. Kicked my ass. 
7+4

8 rx’d 

Any clarifications on Vitamin D supplements? In this texte Vitamin D seems to be a good thing. In a post from September 17, 2019, Vitamin D shows no relevant advantage and even a disadvantage when taken with calcium. Sorry, I don't get it anymore. How can Vitamin D prevent cardiovascular diseases and at the same time promote stroke risk?

6+16 - Rx

M/44
8 Rounds
Rx except ab-mat sit-ups with 8lb med ball.

9 rounds + 2 T2B

T2B were mostly "not" strict

This workout is obviously a core burner! Expect muscular endurance to be the limiting factor and expect the pace to significantly slow down on the toes-to-bar and potentially the GHD sit-ups during the latter parts of this workout. Here are some scaling thoughts:

Strict Toes-to-Bar- I consider the volume of reps accumulated to be moderate today, but made to be extremely difficult due the strict nature of the movement and being combined with the other workout elements. Most of my athletes will need to modify the movement to maintain consistency, as I will likely not reduce reps per round today nor will I modify to a kipping variation. I will look to use a variation that allows for a few rounds to be completed unbroken with quality mechanics. For movement modifications, a hanging strict straight leg raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. The straight leg raise can be modified further by performing a hanging strict knee raise. For many athletes, I will modify this movement to something along the lines of a lying toes-to-kettlebell on the floor, which will preserve the range of motion although it alters the movement. If athletes cannot preserve the range of motion on the floor I will scale further to a seated tuck. 

GHD Sit-ups- I expect the volume of this movement to be moderate to high and very demanding when combined with the strict toes-to-bar. Due to the movement combination I will take a cautious approach.  As a general guideline, I will have experienced athletes attempt this movement as prescribed if I’m confident that they will be able to handle the volume. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. I will likely not reduce the reps per round today.

Hip Extensions: I expect a significant volume to be accumulated but I also anticipate that this will be the easiest part of the workout and athletes should be able to cycle through these reps quickly. I will have a lot of my experienced athletes attempt this movement as prescribed. For newer or de-conditioned athletes, I will reduce the reps per round. If I am limited on equipment, I will attempt to utilize another movement that replicates the function of the hip extension (hip flexion/extension, static trunk, minimal knee flexion), so I likely won’t modify this movement to a squatting variation. I will use a barbell or banded good morning at a controlled speed (I don't love these in a conditioning workout but it will be ok today), a light Romanian deadlift, or some other hinging dominant movement today. 

5 rounds, plus 4 TTB
(slight kip on TTB)
(no ghd, so did 10- 1 sec. Lsits on dumbells on chairs)
(no ghd, so did 15 "hip thrusters" with 135# barbell)
just started back at crossfit a couple weeks ago, after 1.5 years off, and now my abs are trashed. LOL

8 rounds + 13 reps
Rx

RX:9R+16

8 rounds + 5 T2B + 3 sit-ups 
Scaled to: 5 strict straight legs lifted to slightly above waistline, 10 straight-legged Abmat sit-ups with 15 lb. dumbbell, 15 barbell good mornings 45 lb.

8 rds + 5 STTB (245 reps) Rx

5 rounds
2 rounds ttb+ghd parallel sit-ups+hip ext
3 rounds ttb+abmat situps+hip ext

Ghd situps really crank on my lower back

5 rounds + 6 hip extensions.

Scaled st2b to 10 v-sits.
Scaled ghdsu to parallel mostly.


Have never physically failed a ghd sit up before so that was a surprise. Went to far back when tired and got stuck upside down. Had to rest my head on the floor then backward roll out!

Warmed up with dynamic stretching, lsits and handstand hold practice.
Cooled down with static stretching and side planks.

https://youtu.be/I0WG-I0UwRQ

8 rounds plus ST2B!
Alternated between: lying hip extensions & kneeling hip extensions each round! 
& did sit ups. No GHD!

INTENDED STIMULUS
.
Laughing might be difficult for the rest of the week. This will fire your abs, your hip flexors, and your lower back. It is a full core workout. It is also a stamina piece. Not so much because of the number of reps, but more so because of the volume. The reps scheme is designed to keep moving. If this looks like Cindy, it is because it is just like Cindy. The time domain is a little shorter just because the muscle fatigue here will be more significant. However, we do want a beefy amount of rounds, aim for 10+. When scaling today, seek to preserve that volume. If in the toes-to-bar you can get a few reps with the full range of motion but they go away fast, scale the height to something you can consistently do for the 15 minutes. Keep the strictness of the movement today. We don't want the lats to do the work. The same thing applies for GHD sit-ups, if you are not used to a lot of volume on this movement, shorten the range of motion to just parallel and keep the volume high. In the hip extensions, make sure to commit to excellent mechanics. This is a movement that you could easily just get done, but that's not how we do it. Keep them legit, and let them burn. If you are one of those monsters that have incredible core stamina and capacity, add some load. Be cautious there, add weight only if you think you can keep everything unbroken for the whole 15 minutes. This one is a humbler. Go in with a learning mindset and find good movement!  

OPTION 1 - Scale up!
Complete as many rounds as possible in
15 minutes of:

5 medicine ball strict toes-to-bars 
10 medicine ball GHD sit-ups
15 medicine ball hip extensions

♀ 6-lb. ♂ 8-lb.

OPTION 2
Complete as many rounds as possible in
15 minutes of:

5 strict leg raises to parallel
10 parallel GHD sit-ups /AbMat sit-ups
15 hip extensions

OPTION 3
Complete as many rounds as possible in
15 minutes of:

4 strict knee raises
8 AbMat sit-ups
12 hip extensions

Champions Club Scaling Notes

RANT
This one calls for a lot of transition with some strict movements and a shorter time frame. Look at this one more as For Quality than for time. Extend the 15 minutes out if need be.

I SHOULD TRY THIS AS RX'D IF: I have a GHD in close proximity to a bar and can do these things cast and still be able to get out of bed the next day

FIRST TIME WITH CROSSFIT: AMRAP in 15 of: 5 toes to something as high as you can but maybe not the bar, 10-sec. L-sit on the ground, 15 squats.

GROUP VERSION: if you have enough GHDs then For Quality extending to maybe 20 minutes. If not then t2b, l-sit, squat for 15 minutes.

INJURY VERSION: pick 3 movements that would fatigue the same general area of your body in a different way and go at them for 15 minutes

WARMUP
Handstand - overhead stuff
Jump rope - always
Kb swing - GHD sit-up timing prep
Squat - loosen up the hips
Rope climb - hanging from stuff

GENERAL FEAR LEVEL: 5

Warm up for 191203:
GENERAL WARM-UP

AMRAP 7
50-ft shuttle run
10 straight-leg sit-ups
20 mountain climbers
25-ft inchworms
30 alt. lunges

SPECIFIC WARM-UP

Strict toes-to-bars
2 sets of 3 V-ups with an ab-mat between the feet
2 sets of 3 hanging knee raises (*scaling option)
1 set of 3 strict toes-to-bar with bent knees
1 set of 3 strict toes-to-bar with knees straight

GHD sit-up
10 sit-ups with a medicine ball (*scaling option)

3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Hip extension
10 good mornings with a medicine ball (*scaling option)

3 sets of 3 reps of each:
1/4 hip extension + 1/2 hip extension + full range of motion hip extension

Practice round:
1 strict toes-to-bars
2 GHD sit-ups
3 hip extensions