6. GHD Sit Up Abs Workouts – CAJUN
4 Rounds for Time:
- 400 meter Run
- 16 Bench Presses (135/95 lb)
- 16 Wall Ball Shots (20/14 lb)
- 16 Shoulder-to-Overheads (95/65 lb)
- 16 GHD Sit-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.
Score is the time on the clock when the last round of GHD Sit-Ups is completed.
Good Score for “Cajun”
– Beginner: >30 minutes
– Intermediate: 25-30 minutes
– Advanced: <25 minutes
Scaling
4 Rounds for Time
400 meter Run
16 Hand Release Push-Ups
16 Thrusters (20 lb)
16 Shoulder-to-Overheads (20 lb)
16 V-Ups
7. WAR FRANK
3 Rounds For Time:
- 25 Muscle-Ups
- 100 Air Squats
- 35 GHD Sit-Ups
8. L.A.G PARTNER WORKOUT
19 Rounds for Time (with a Partner):
- 2 Legless Rope Climbs
- 6 Kettlebell Swings (2/1.5 pood)
- 16 GHD Sit-Ups
9. CLARA
For Time:
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Strict Pull-Ups
- GHD Sit-Ups
- Thrusters (95/65 lb)
Perform 10 reps of each movement, then 9, then 8… until you’ve completed all rounds.
Scaling
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Kipping Pull-Ups
AbMat Sit-Ups
Thrusters (65/45 lb)
10. GHD Sit Up Abs Workouts – ALAN CAMERON
21-15-9 Reps for Time:
- Overhead Squats (45/30 kg)
- Handstand Push-Ups
- GHD Sit-Ups
Image Sources
- ghd-sit-up-workout: Photo courtesy of CrossFit Inc.