Workout 8974

Created: April 11, 2025

Description:

Jorge
For time:
30 GHD sit ups
15 squat cleans
24 GHD sit ups
12 squat cleans
18 GHD sit ups
9 squat cleans
12 GHD sit ups
6 squat cleans
6 GHD sit ups
3 squat cleans

♀ 105 lb
♂ 155 lb
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Stimulus and Strategy:
Today, we’re completing a CrossFit Hero workout. Expect this effort to be a grind. Choose a weight for the barbell that allows you to perform singles relatively quickly. As a gauge, your goal should be to perform at least 5 squat cleans in a minute. For the GHD sit ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.
To reduce the complexity of the GHD sit ups, reduce the range of motion, or perform V-ups or sit ups. For the squat cleans, consider hang squat cleans with a barbell or dumbbells.
In case of injury or limitation, for the squat cleans, consider single dumbbell hang squat cleans or goblet squats. For the GHD sit ups, perform sit ups or plank shoulder taps.
Intermediate option:
For time:
30 GHD sit ups to parallel
15 squat cleans
24 GHD sit ups to parallel
12 squat cleans
18 GHD sit ups to parallel
9 squat cleans
12 GHD sit ups to parallel
6 squat cleans
6 GHD sit ups to parallel
3 squat cleans

♀ 75 lb
♂ 115 lb
Beginner option:
For time:
15 sit ups
15 hang squat cleans
12 sit ups
12 hang squat cleans
9 sit ups
9 hang squat cleans
6 sit ups
6 hang squat cleans
3 sit ups
3 hang squat cleans

♀ 35 lb
♂ 45 lb
Coaching cues:
When performing quick singles on the squat cleans, focus on getting into a proper set up before performing your next rep. Hands on the bar, hips down, chest up, heels driving into the ground, and then take a deep breath.
Resources:
The GHD Sit-Up
The Clean
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the loading of the barbell.

Number of Times Completed: 0