20 Spiderman Lunges
5 Inchworms + Pushup
:10 Static Hold on Rings
3 Ring Dip Negatives
The skill today is GHD sit ups and will be done after the wod
AMRAP 1:30 x 6
One repeatable set of Muscle Ups
Max Sandbag Cleans 150/100lbs
*if one of your wod wars teammates is around you might want to consider worm cleans
Score is total reps
Target Score: 15+ total reps each interval (including MU)
Firebreather Score: 20+ total reps each interval (including MU)
- Muscle Ups: If they only have 1 or 2 Muscle ups at a time have them work for :30s then move on to the sandbag. Athletes with zero muscle ups should perform :30 of Burpee Pull-ups.
- Sandbag: If no sandbags are available a moderate weight clean and jerk (135/95lbs) is an excellent sub. Weight should allow for consistent movement.
Coach Focus: Athletes should pick a challenging but repeatable set of Muscle-ups to open each AMRAP. Athlete should have roughly 1:00 per round on the sandbag to accumulate reps. Timing should allow for athletes to stagger by 1:30 and share a Sandbag (alternating rounds). Additional Notes/Resources: The Sandbag Clean is a Core to Extremity Movement!
GHDSU (To be done post WOD)
ABSOLUTELY DO NOT go over 30 reps if you have never been on ghd. If you are used to it already keep it under 70 or 80. We mean used to it.. like you do them a few times a week.
5 Sets for Quality
5-15 reps Rest as needed
The large variance in the rep range is 100% due to the lack of regular exposure most CrossFit athletes have with the GHD. We are looking for all athletes to have an appropriate dose of GHD sit ups. Recommended progression starts with reducing the ROM, then adding repetition volume at the reduced range of motion before progressing to larger ROM and larger sets. This movement is extremely potent so coaches need to be erring on the side of caution when giving an athlete their rep scheme. Athletes who have never or have rarely used the machine before should not exceed 30 reps, even at reduced ROM.