For TimeMetconBenchmark09:00
CrossFit Games 21.13
Gymnastics
Weightlifting
Solo
Workout Details
For Time
09:00
4 Rounds for Time:
20GHD Sit-Up
8Cheese Curd Burpee over Hay Bale
↳ 100/70 lbs (45/32 kg)
168 footYoke Carry
↳ 605/425 lbs (274/193 kg)
Rest 1 minute
Original WOD
4 Rounds for Time: 20 GHD Sit-Ups 8 Cheese Curd Burpees over Hay Bale (100/70 lbs) 168 foot Yoke Carry (605/425 lbs) Rest 1 minute
Coaching Tips
Strategy
- 1Pace yourself on the GHD Sit-Ups to prevent core fatigue early in the workout.
- 2Break up the Cheese Curd Burpees into smaller sets if needed, focusing on maintaining form.
- 3For the Yoke Carry, ensure a tight grip and keep the shoulders engaged to protect the upper body.
- 4Use the rest period strategically to lower your heart rate and prepare for the next round.
- 5Stay upright during the Yoke Carry to use your leverages efficiently.
Safety Considerations
Technical Focus
Ensure proper hip extension and alignment during Yoke Carry to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy(Focus on getting the heart rate up.)
Mobility Work:
- 5 per side Hip Flexor Stretch(Target the hip flexors for the Yoke Carry.)
- 5 per side Thoracic Spine Rotation(Improve shoulder mobility.)
- 5 per side Wrist Flexor Stretch(Prepare wrists for burpees.)
Activation Set:
2 rounds- 5-10 GHD Sit-Up (Light)(Perform with a focus on form.)
- 5 Burpee(Focus on explosive movement.)
- 20 feet Yoke Carry (Light)(Acquaint yourself with the Yoke.)
Scaling Options
Intermediate
Reduce weights by ~20%.
- 1
ghd sit up
- 2
cheese curd burpee over hay bale
Weight: 80/56 lbs (36.3/25.4 kg)
- 3
yoke carry
Weight: 484/340 lbs (219.5/154.2 kg)
Scaled
Reduce weights by ~40%.
- 1
ghd sit up
- 2
cheese curd burpee over hay bale
Weight: 60/42 lbs (27.2/19.1 kg)
- 3
yoke carry
Weight: 363/255 lbs (164.7/115.7 kg)