CrossFit Challenges Athletes with Bike, GHD, and Double-Under WOD
DAVIS, CALIFORNIA – CrossFit today released its Workout of the Day (WOD) for October 25, 2013, a challenging combination of calorie-burning bike work, core-strengthening GHD sit-ups, and high-intensity double-unders. The workout is designed to test an athlete’s ability to maintain pace under fatigue, demanding strategic pacing and efficient transitions.
The WOD centers around alternating intervals of Echo Bike calories and gymnastic movements. Athletes will cycle through decreasing time intervals on the bike, punctuated by one-minute sets of GHD sit-ups and double-unders. The workout’s structure-4 minutes,3 minutes,then 2 minutes of bike work-forces athletes to consider how aggressively to push the pace on the bike,knowing it will directly impact their performance on the subsequent GHD sit-ups and double-unders. The core challenge lies in balancing speed and endurance across all three disciplines.
Workout details:
The standard workout consists of:
* 4 minutes of Echo bike calories
* 1 minute of GHD sit-ups
* 1 minute of double-unders
* 3 minutes of Echo bike calories
* 1 minute of GHD sit-ups
* 1 minute of double-unders
* 2 minutes of Echo bike calories
* 1 minute of GHD sit-ups
* 1 minute of double-unders
Scaling Options:
CrossFit provides scaling options for athletes of varying skill levels. An intermediate option reduces the range of motion for the GHD sit-ups to parallel. Beginner modifications include substituting abmat sit-ups for GHD sit-ups and performing single-unders instead of double-unders. Further scaling suggests sit-ups, V-ups, or hollow rocks as alternatives to GHD sit-ups, and lateral line hops or penguin taps in place of double-unders. Athletes with injuries or limitations are encouraged to modify movements as needed.
Coaching Focus:
Proper form is emphasized,notably on the GHD sit-up. coaches recommend unlocking the knees as you lay back and squeezing the thighs while driving the heels down toward the foot plate during the sit-up phase.
Resources:
CrossFit has provided links to resources detailing proper technique for each movement:
* the Rogue Echo Bike: https://www.roguefitness.com/rogue-echo-bike?srsltid=AfmBOorRhwzb5_7hL1cOzDUNCCU4PscEl2zcFKl7BhE8cekyhQmNQt6L
* The GHD Sit-Up: https://www.crossfit.com/essentials/the-ghd-sit-up
* The Double-Under: https://www.crossfit.com/essentials/the-double-under
* GHD Sit-Up Progression: https://youtu.be/FgEiX-o_xuw
* The AbMat Sit-Up: https://www.crossfit.com/essentials/the-abmat-sit-up
* The single-Under: https://www.crossfit.com/essentials/the-single-under
