16. GHD Sit Up Abs Workouts – STAR LORD
AMRAP in 25 minutes:
- From 0:00-5:00, AMRAP of:
- 15 GHD Sit-Ups
- 5 Strict Presses (135/95 lb)
Rest 5 minutes
- From 10:00-15:00, AMRAP of:
- 10 Toes-to-Bars
- 10 Front Squats (135/95 lb)
Rest 5 minutes
From 20:00-25:00, AMRAP of:
- 5 Bar Facing Burpees
- 15 Hang Power Cleans (135/95 lb)
On a 25-minute clock, as many rounds and repetitions as possible perform the prescribed work in the order written. Rest 5 minutes after every 5-minute AMRAP. The barbell should be taken from the floor, not from the rack.
Score is the total number of rounds and repetitions completed in the three 5-minute AMRAPs.
Intended Stimulus
This workout is great to learn thresholds, starting with that Strict Press: this can be more of a strength-focused AMRAP, then into the second AMRAP, the Front Squat, Barbell will be a little more on the moderate side, then in the final AMRAP with the Hang Power Clean that has more reps but should feel light!
17. DYLAN
For Time:
- Buy-In: 800 meter Run
Then, 2 Rounds of:
- 7 Power Cleans (135/95 lb)
- 7 Strict Pull-Ups
- 7 Shoulder-to-Overheads (135/95 lb)
- 7 GHD Sit-Ups
- 7 Front Squats (135/95 lb)
- 7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
- 7 Snatches (135/95 lb)
Buy-Out: 800 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the Buy-In of an 800 meter Run before moving onto the second part of the workout. After the Run, athlete must complete 2 rounds of 7 Power Cleans, 7 Strict Pull-Ups, 7 Shoulder-to-Overheads, 7 GHD Sit-Ups, 7 Front Squats, 7 Weighted Box Step-Ups, and 7 Snatches. To finish the workout, the athlete must finally perform the last 800 meter Run—AKA the Buy-Out.
Score is the time on the clock when the last 800 meter Run is completed.
18. THE HATEFUL EIGHT
8 Rounds for Time:
- 8 Push-Ups
- 8 GHD Sit-Ups
- 8 Air Squats
- 8 Pull-Ups
- 8 Deadlifts (95/65 lb)
- 8 Hang Power Cleans (95/65 lb)
- 8 Shoulder-to-Overheads (95/65 lb)
- 8 calorie Row
19. 300
- 10 Rounds for Time
- 5 Strict Chest-to-Bar Pull-Ups
- 10 “X” Dumbbell Movement (70/50 lb)
- 15 GHD Sit-Ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
For each of the 10 rounds, perform 10 repetitions of the corresponding dumbbell movement. For example, in round one, after completing the 5 strict chest-to-bar pull-ups, complete 10 dumbbell push presses, then 15 GHD sit-ups. The following round complete 5 strict chest-to-bar pull-ups, then 10 dumbbell burpees, then 15 GHD sit-ups. Continue in this way for all 10 rounds.
20. GHD Sit Up Abs Workouts – DRAGO
AMRAP in 15 minutes:
- 150 Double-Unders
- 45 GHD Sit-Ups
- 60 Ball Slams (30/20 lb)
- 30 Hand Release Push-Ups
- 90 Thrusters (45/35 lb)
- 30 Russian Twists (30/20 lb)
- 15 Clean-and-Jerks (135/95 lb)
- 800 meter Run
Read More:
Image Sources
- crossfit-ghd-sit-up-rich-froning: reebok crossfit velocity
- core-and-abs-workouts: Courtesy of CrossFit Inc.