Tuesday

210309

Workout of the Day

76

7 rounds for time of:

15 GHD sit-ups
15 back extensions
10 thrusters
10 clean and jerks

♀ 95 lb. ♂ 135 lb.

Post time to comments.


Scaling:
Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option:
7 rounds for time of:
10 GHD sit-ups
10 back extensions
10 thrusters
10 clean and jerks

♀ 75 lb. ♂ 115 lb.

Beginner Option:
5 rounds for time of:
10 sit-ups
10 unweighted good mornings
7 thrusters
7 clean and push presses

♀ 35 lb. ♂ 55 lb.

The GHD Hip, Back, and Hip-Back Extensions

Extension work on the GHD can be both similar and dissimilar in action to CrossFit’s nine foundational movements. The GHD hip extension is similar because the spine is held in neutral throughout each rep. Both the GHD back extension and the GHD hip and back extension require deliberate flexion and extension of the spine. While the spine is always held rigid when lifting, training flexion and extension on the GHD builds strength, positional awareness, and coordination that can be applied to other movements.

WatchThe GHD Hip, Back, and Hip-Back Extensions