Warm Up 5 Minutes of bike. Meet at the board quick before you finish the rest of the warm up
Review the SDHP and The push press,
Finish warm up with empty bar
3 rounds
10 SDHP
10 Push Press
Run 200M
Strength
5 Sets of 6 push press.. yes that’s a lot. you will be fine. Warm up to a heavy weight then use that heavy for all 5 sets. Keep it moving!
Wod
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post reps completed to comments.
Related:
• CrossFit WOD 180523 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up
Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.
Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute
Men: 75 lb.
Women: 55 lb.
Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute
Men: 45 lb.
Women: 35 lb.