Warm Up:
1 set:
1:00 of row or bike (slow pace)
1 set:
1:00 lying hip crossover stretch
1:00 alternating scorpion stretch
1:00 standing toe touch + overhead reach
1:00 calf raises
1 set:
:30 single-unders
10 deadbugs
:30 high jump single-unders
10 deadbugs
:30 double-unders
10 deadbugs
1 set:
1:00 of row or bike (moderate pace)
Specific Warm-Up:
GHD Progression/Review
WOD:
For time:
30-25-20-15-10:
GHD sit-ups
100-80-60-40-20:
Double-unders
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
30-25-20-15-10:
GHD sit-ups (to parallel)
Double-unders
Beginner:
For time:
30-25-20-15-10:
Sit-ups
Single-unders
HOME WOD:
Equipment:
For time:
30-25-20-15-10:
Weighted sit-ups
100-80-60-40-20:
Double-unders
Bodyweight:
For time:
30-25-20-15-10:
Weighted sit-ups
100-80-60-40-20:
Lateral hops over a line
Movement scaling options:
GHD Sit-up: Med-ball sit-up on the floor, mixed reps, ROM, sit-ups
Double unders: Single-unders, lateral hops over the DB
No GHD option:
For time:
30-25-20-15-10:
Med-ball sit-ups
100-80-60-40-20:
Double-unders
Post-Workout Skill Work:
Accumulate:
50 back extensions