Back squat 5-5-5-5-5 reps

Three Important Ab Exercises

The value of the glute-ham developer (GHD) sit-up, hollow rock, and L-sit as effective exercises for abdominal and hip flexor development cannot be understated. Some believe these movements, particularly the GHD sit-up, are harmful or ineffective for targeting the abs. This article emphasizes the importance of correct form and muscle engagement to reap the full benefits, such as improved midline stabilization, shoulder strength, and hip flexor function. In many conventional fitness programs, crunches are the staple. In CrossFit, we recommend a balanced approach that includes hip extension exercises like squats and deadlifts to complement abdominal training.

Deadlift 5-3-3-1-1-1 reps

Then, spend 20 minutes practicing handstands.

5 rounds, each for time, of:
800/1,000-meter standing bike

Rest 2 minutes between rounds.

Stimulus and Strategy:
Today’s intervals are all-out sprints on the bike with a spicy twist — you will stand as you pedal. Use any stationary bike you have available. Each round should be a maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances, you are hitting this workout as intended. Following each set, rest for 2 minutes before the next attempt.

• For Time
• 30 Box Jumps (24/20 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (1/.75 pood)
• 30 Walking Lunge Steps
• 30 Knees-to-Elbows
• 30 Push Presses (45/35 lb)
• 50 Sit Ups
• 30 Wall Ball Shots (20/14 lb)
• 30 Burpees
• 30 Calories  A. Bike
• 30 Calories Row

21 dumbbell snatches, arm 1
21  burpees
15 dumbbell snatches, arm 1
15  burpees

09 dumbbell snatches, arm 1
09  burpees

30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches