Workout Description
3 Rounds for Time:
25 GHD Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking Lunges (155/105 lb)
Why This Workout Is Very Hard
Originally CrossFit Games Workout #11 from 2014, 'Midline March' is a demanding test of core strength with GHD Sit-Ups, advanced gymnastics skill with the Handstand Walk, and significant strength under load during the heavy Overhead Walking Lunges. It's designed to push athletes to their limits in midline stability and overall capacity.
Benchmark Times for Midline March
- Elite: <19:01
- Advanced: 19:01-17:31
- Intermediate: 17:31-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): 25 GHDs test core/hip flexor stamina. 50ft HSW tests shoulder/core isometric stamina. 50ft heavy OH lunges (155lb) exhaust shoulder/core stabilizing stamina and unilateral leg strength-stamina. Repeating for 3 rounds is very demanding.
- Strength (8/10): Overhead walking lunges with 155/105 lbs are exceptionally heavy and demand elite unilateral strength, core stability, and shoulder strength. GHDs require substantial core strength. HSW requires high relative upper body strength.
- Endurance (7/10): Three rounds for time of 25 GHD sit-ups, 50ft handstand walk, and 50ft heavy overhead walking lunges (155/105lb). This tests core endurance, advanced gymnastics skill, and significant strength under load and instability, creating a potent metabolic challenge.
- Flexibility (7/10): Requires excellent shoulder, thoracic, and hip mobility for heavy OH lunges. Shoulder/wrist mobility for HSW. Spinal/hip flexor mobility for GHDs.
- Speed (5/10): Efficient movement and transitions are key. Proficiency in HSW and managing the very heavy OH lunges safely and effectively are crucial for a good time.
- Power (4/10): Driving up from heavy lunges has a power component. However, the WOD emphasizes controlled strength, stability, and skill endurance rather than peak explosive power.
Modality Profile
A triplet with two gymnastics movements (GHD Sit-ups, Handstand Walk) and one weightlifting movement (Overhead Walking Lunges). Gymnastics dominant.
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