Quarterfinals Test #2

IRIDIUM CrossFit – CrossFit

Metcon (Time)

60 GHD sit-ups

6 rope climbs, 15 ft.

60 single-leg squats, alternating

50 GHD sit-ups

5 rope climbs, 15 ft.

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating

Time cap: 20 min.

Scaling;

40 sit-ups

4 rope climbs, from lying to standing

40 lunge steps

30 sit-ups

3 rope climbs, from lying to standing

30 lunge steps

20 sit-ups

2 rope climbs, from lying to standing

20 lunge steps

10 sit-ups

1 rope climb, from lying to standing

10 lunge steps
Be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.