Hero WOD: Hansen

HANSENFor Time · No cap

In honor of U.S. Marine Staff Sgt. Daniel Hansen, killed February 14, 2009, in Farah Province, Afghanistan.

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Start Hansen with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 70-lb kettlebell

Women: 53-lb kettlebell

Scaled

Men: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce the load or reps, or use an easier variation of each movement.

Movements

Kettlebell Swing
Burpee
GHD Sit-Up

Movement standards

Kettlebell swings finish overhead. Burpees: chest to the floor. GHD sit-ups: hands touch the floor behind you, then touch the foot pads. Build up GHD volume gradually if you are new to it.

Equipment

Kettlebell
GHD

Coaching notes by goal

Bulking: Hip Power and Midline

Before: 3 x 10 heavy swings.

Pacing: Swings in 2 sets. Steady burpees.

After: 3 x 10 hip thrusts.

Nutrition: Surplus (+300 kcal).

Maintaining: Grinder Pacing

Before: Light swings, 5 burpees, 10 GHD sit-ups at partial range.

Pacing: Even rounds. Go to partial GHD range if you have not done high GHD volume recently.

After: Hip flexor stretch.

Nutrition: Maintenance.

Cutting: Steady Volume

Before: Easy cardio.

Pacing: Swap GHD sit-ups for AbMat sit-ups unless you train GHDs regularly.

After: 10 min walk.

Nutrition: Deficit.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/hansen