Event 4: Core to Carry
GHD sit-ups, burpees over a bag and a heavy bag carry, three times. Josh placed 23rd in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2025 Masters CrossFit Games.
Event points: 22. See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
For time, three rounds that get shorter
- GHD sit-ups30, then 20, then 10
- Burpees over the bag16 each round
- Sandbag carry150 feet, then 90, then 30, with a 150 lb bag
Time cap: 9 minutes
For time, three rounds that get shorter
- Sit-ups on a mat10, then 8, then 6
- Step-back burpees5 each round, no jump
- Kettlebell carry50 feet each round, one 18 or 26 lb bell held at the chest
Time cap: 9 minutes
What changes for your first day, and why.
Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.
GHD sit-upsSit-ups on a mat
Why this swap. The GHD works the trunk through a big range and can leave a new athlete sore for days. Mat sit-ups train the same movement with far less strain.
Coach cues
- Feet flat or anchored
- Reach back with control
- Sit up tall, hands to the toes
Burpees over the bagStep-back burpees
Why this swap. Stepping back and up instead of jumping keeps the heart rate up without pounding the wrists and lower back.
Coach cues
- Hands down wide
- Feet back to a plank
- Chest and thighs to the floor
Sandbag carryKettlebell carry
Why this swap. A front-loaded carry trains the same posture and grip at a weight a beginner can hold for 50 feet.
Coach cues
- Pick it up like a deadlift
- Hug it high on the chest
- Short, steady steps
Do this one with a coach.
Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.