Non-stop clock – Fri 1.05.18

 In W.O.D.

Skill: 4 x GHD Sit Ups, Hip Extensions, Back Extentions, Back & Hip Extensions

* We have 4 sets of 4 movements.  And we have 4 different styles of GHD sit up machines.  They all work, but they all have their nuances.  Practice them here, so you can utilize them in future WODs.

Conditioning: On a 12-minute clock, 4 rounds of:
– 1 minute of KB Snatches (53/35#)
– 1 minute of Sit Ups
– 1 minute of Walking Lunges


Tips and Scaling:
• CrossFit WOD 171226 Tips With Katie Hogan
• The Kettlebell Snatch
• The Sit-Up
• The Lunge

Scaling this WOD
Select a load for the kettlebell that allows you to perform continuous snatches for at least :30. Switch arms at :30 mark or alternate arms each round. Watch The Kettlebell Snatchin the CrossFit Journal prior to warming up.

Scaling options are presented in order of decreasing difficulty.

Option 1
Set a clock for 12 minutes and complete 4 rounds of:
1 minute of kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Men use a 1-pood kettlebell
Women use a 25-lb. kettlebell

If you experience wrist discomfort while practicing kettlebell snatches, consider performing single-arm kettlebell swings during the workout. If you can perform all of the KB snatches unbroken in 1:00 with 1 pood and minimal impact on your wrist, consider performing this workout as written. Before starting the workout, review the One-Arm Swing Variations video.

Option 2
Set a clock for 9 minutes and complete 3 rounds of:
1 minute of single-arm kettlebell swings
1 minute of sit-ups
1 minute of lunges

Men use a 25-lb. kettlebell
Women use a 15-lb. kettlebell

Spend at least 15 minutes during the warm-up practicing the kettlebell swing and snatch. If you’ve never done kettlebell snatches during a workout, perform swings. Before starting the workout, review the One-Arm Swing Variations video.


This January, Sweat Angels is partnering with Soles4Souls! Soles4Souls helps fight poverty through collecting and distributing clothes and shoes. Your check-ins will help provide coats to someone in need. Every 10 check-in will provide 1 coat. #keepwarm

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