Skill:

Double Unders 10-20-30-40-50
Rest in between sets as needed

Strength:

A) Overhead Walking Lunge
      -3×20 Steps w/Bar OH, As Heavy As Possible
B) 6″ Target Burpees
      -3×10 As fast as possible

 A and B work is done as supersets

Video courtesy of Barbell Shrugged.

WOD:

For Time:

50 GHD Sit Ups
2K row
50 GHD Sit Ups

In the world of CrossFit machines are the enemy. So why in the world are we using a GHD machine to develop our abs and not the most popular ab exercise of all time, the crunch? The answer is easy, the muscle recruitment to perform a GHD Sit up is unparallelled when compared to a crunch. This is where you reply with, “…but the GHD utilizes the hip flexors, not the abdomen.” And you would be partially correct in that the hip flexors are used to perform this movement, but what do you think your abs do to keep you torso from snapping off? You got it, they stabilize the torso during the movement. This is why you get that nice deep “I don’t wanna laugh/cough/sneeze” soreness you feel for a week after doing a set of PROPER GHDs. So have fun with this one, get yourself a set of “Fittest Man on Earth” abs!

Ladies that pic was for you.

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