CrossFit | 210309
Tuesday

210309

Workout of the Day

75

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

Comments on 210309

76 Comments

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Clint Michael
May 17th, 2021 at 12:30 am
Commented on: 210309

39:07

Everything was Rx'd except I only did 5 rounds which was bad enough.

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Leonardo Silva
April 19th, 2021 at 11:08 pm
Commented on: 210309

26:30

5R #95

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Allison Addington
April 16th, 2021 at 9:51 pm
Commented on: 210309

5RFT

10 abmat situps

10 unweighted goodmornings

7 thrusters 45lb

7 Clean & push press 55lbs

20:37

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Jeff Chalfant
March 30th, 2021 at 9:20 pm
Commented on: 210309

40:54 with 115lbs, otherwise as prescribed.


Oof. First two rounds of thrusters unbroken as advised. That was tough on the lungs more than legs, 6/4 after that and by round 5 I was feeling the legs. Clean and jerks in dropped singles. Sit-ups unbroken and back extensions in 2-3 sets after the first round unbroken.


177/41/69”

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Nora Kluge
March 15th, 2021 at 7:10 am
Commented on: 210309

10 sit ups

10 Back Extensions

10 Thruster

10 C&J

@15kg


23:59

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Johannes Kluge
March 15th, 2021 at 6:56 am
Commented on: 210309

15:00


4 Rounds @40 kg


10 GHDs

10 Back Extensions

7 Thruster

7 C&J

(edited)
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Aaron Brumit
March 14th, 2021 at 7:02 pm
Commented on: 210309

7 rounds for time of:

10 GHD sit-ups

10 back extensions

7 thrusters

7 clean and jerks


85 lbs.

23:10

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Jim Rix
March 13th, 2021 at 12:36 am
Commented on: 210309

Scaled to 5 rounds and 95#.

29:14


140119: 24:19

Ouch.

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Sam Meixell
March 12th, 2021 at 11:38 pm
Commented on: 210309

5 rounds in 25:49 of:

10 GHD sit-ups

10 back extensions

10 thrusters, 75#

10 clean and jerks, 75#

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Dan Morris
March 11th, 2021 at 5:13 pm
Commented on: 210309

Scaled after 1st round down to 95lbs then all sets unbroken - subbed inflatable ball GHDs and Supermans:


34:15


42 / 6’0 / 195

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Glenn Guy
March 11th, 2021 at 3:17 am
Commented on: 210309

Ugh. Scaled to 5 rounds for time of:

- 15 GHD sit-ups

- 15 back extensions

- 10 thrusters (95#)

- 10 clean and jerks (95#)

Result: 33:32; 310 cals; 137/166 HR

M/44/5'6"/139 lbs

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James Gentile
March 11th, 2021 at 2:23 am
Commented on: 210309

Completed 3/10 early a.m.


No GHD so subbed with 20 straight leg sit-ups and 20 banded good mornings.


I have no business doing Thrusters at this load and should have been scaled but I wanted to give it a go and see if I could get it done in 35 minutes. Kept at 135lbs with the RXd rep count.


5 rounds in 34:23. I have felt like shit all day since doing this and blame it on this punishing workout. Going to probably need a rest day 3/11.

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Karina Findlay
March 11th, 2021 at 2:08 am
Commented on: 210309

Scaled to 5 rds

10 GHD sit-ups

10 back extensions

10 thrusters 55#

10 c&j 55#

20-26 minutes

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Chin-Sheng Chou
March 11th, 2021 at 1:52 am
Commented on: 210309

Scaled, 5 rounds, 29:14

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Travis Schwartz
March 10th, 2021 at 10:18 pm
Commented on: 210309

5 Rds


10 AbMat SU

10 Floor Back Extensions [I don't have a GHD anymore :( ]

10 Thrusters

10 C&J


Managed first 3 rounds @95 finished the last 2 @75.

27:40

(edited)
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Kevin Flowers
March 10th, 2021 at 9:07 pm
Commented on: 210309

M/55/6’1”/180


7 rounds for time:

15 GHD sit-ups

15 GHD back extensions

10 Thrusters (135 lbs)

10 Clean-and-jerks (135 lbs)


Rx (masked): 40:42

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Hank McKibban
March 10th, 2021 at 7:53 pm
Commented on: 210309

27:51 intermediate (10/10/115#)

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Myles Lance
March 10th, 2021 at 5:04 pm
Commented on: 210309

52:04

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Erik Dresner
March 10th, 2021 at 4:29 pm
Commented on: 210309

It’s raining and my garage ceiling is too low for thrusters and C&J, so subbed with:


7 rounds


15 weighted sit up (50#)

15 superman

10 squat clean 115#

10 seated double dumbbell strict press (2x35# DB)


25:47


Cleans 5-3-2 each round.


All other movements UB except final round of presses (5-3-2)

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Troy Bruun
March 10th, 2021 at 3:05 pm
Commented on: 210309

Completed 3/9

7rds: 26:31


10 GHD Sit-ups(to parallel)

10 Back Ext

10 Thruster

10 CL&J

(75lbs)

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Diego Rivear
March 10th, 2021 at 1:41 pm
Commented on: 210309

26y/o

155lbs


5Rds

25 abmat sit ups

15 Banded Good mornings

10 Thrusters 135lbs

5 C&J 135lbs


28:03

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Frank Dias Jr
March 10th, 2021 at 12:16 pm
Commented on: 210309

53/5'10"/225

15 GHD

15 Back extensions

10 Thrusters #135

10 C&J #135


29:49 RX


GHDs hurt

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Jeffrey Howard
March 10th, 2021 at 11:07 am
Commented on: 210309

M/25/5'8"/155lb

CrossFit AFK


35:45 - Sc (5 rounds)

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QiHui Xing
March 10th, 2021 at 7:29 am
Commented on: 210309
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Zac Price
March 10th, 2021 at 5:42 am
Commented on: 210309

Beginner scaling but 30kg for Thrusters and Clean and Press

8 mins 48 secs

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Byron Hills
March 10th, 2021 at 3:42 am
Commented on: 210309

Not feeling it at all today - in part due to Deadlift WOD yesterday..


managed just 4 rounds in 30 minutes:

scaled to 15 hip extensions (oops) and 95#

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John Hill
March 10th, 2021 at 2:51 am
Commented on: 210309

7 rounds in 33:01

small modifications:

15 ghd

15 hip ext

10 thrusters @95lbs

10 clean and push press @95lbs

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Christian Simpson
March 10th, 2021 at 1:45 am
Commented on: 210309

Sc to situps, 95#. Done after 5 rounds...

29:57 (3:47/5:18/7:40/7:34/5:38)

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Keith Martin
March 10th, 2021 at 1:36 am
Commented on: 210309

Scaled

7 Rd

15 Abmat Sit-ups

15 PVC Good Mornings

10 Thrusters, 65#

10 Clean & Jerks, 65#

26:44

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Js Smith
March 10th, 2021 at 1:25 am
Commented on: 210309

Scaled to 5 r/t:

10 ab-mat sit-ups

10 good mornings, no weight

7 thrusters,35#

7 clean & jerks, 35#

17:48

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Hamilton Kipp
March 10th, 2021 at 1:19 am
Commented on: 210309

scaled to 95#

anchored weighted sit up with 25# db mod for ghd

straight leg Romanian dls with 25# bds mod for back extensions


34:56 - soul crushing.

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Kirk Byrd
March 10th, 2021 at 1:03 am
Commented on: 210309

RX - 37:47, very good workout!!

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Jade Teasdale
March 10th, 2021 at 12:12 am
Commented on: 210309

Missed the last two workouts. :( going to hammer them in the morning, hopefully. Had to be on call for wild-land FF.

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Jesse Montagnino
March 9th, 2021 at 11:57 pm
Commented on: 210309

Gave myself a 20 min time cap.


10s

95 lbs


4 rds 30 reps

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Michael Witous
March 9th, 2021 at 11:29 pm
Commented on: 210309

Scaled

x3@9:10

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Matthew Letarte
March 9th, 2021 at 10:37 pm
Commented on: 210309

Scaled to 7 rounds of:

10 GHD situps (decline bench)

10 Back extensions (decline bench)

10 Thrusters @ 95#

10 C&J @ 95#

37:48

4:07/5:07/5:15/5:15/6:16/5:59/5:48

Ouch

(edited)
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Steve Day
March 9th, 2021 at 10:27 pm
Commented on: 210309

Scaled to 5 rounds w/drop sets

135/125/125/115/115lbs


32:40

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Antonio Alves
March 9th, 2021 at 10:08 pm
Commented on: 210309

Modified / scaled to:


7 rounds for time of:

15 bench GHD sit-ups

15 DB swings | 15 kg BD

10 DB thrusters | 2x 9,5 Kg DB

10 DB power clean and jerks | 2x 9,5 Kg DB

SCORE: 34'12''

--

Even with all the mods and scaling, this was hard 😫

Around 5 km run in the morning


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Nicole Deaver
March 9th, 2021 at 9:23 pm
Commented on: 210309

7 Rds

15 incline sit ups (10# ball)

15 good mornings (45#)

10 thrusters (65#)

10 clean and jerks (65#)


32:49

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Az Native
March 9th, 2021 at 9:14 pm
Commented on: 210309

31:44, 5 rounds at 95lbs. Even at five rounds this was a wrecker. Growing older sucks...

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Coastie Nick
March 9th, 2021 at 9:12 pm
Commented on: 210309

Rx’d 40:55

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Joshua Willing
March 9th, 2021 at 9:04 pm
Commented on: 210309

M39/6’0”/185


gave myself a 30 minute cap.


4 + 30 @ 115


finished the fifth round after the bell just for the halibut.

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Charlie Pokorny
March 9th, 2021 at 9:04 pm
Commented on: 210309

Called it a day after 5 rounds in 29:55

Back pain.

Me reading this WOD: "7 rounds - OK - GHD, back-ext, thruster, C&J - alright - 135-lbs - oh, that's a bit heavy - wait, how many rounds was it again? 7 - what?!?!"

m/52/5'11"/200#

(edited)
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Kevin Flowers
March 9th, 2021 at 10:36 pm

Haha. Me reading this wod: “Oh, f^*k this. I’m going to take today off, then do this ridiculous wod tomorrow, then go ski in Utah for a few days”

(edited)
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Eugenio Gonzalez
March 9th, 2021 at 6:36 pm
Commented on: 210309

Did 28:07 the clean and jerks were killing me

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Charlie Pokorny
March 9th, 2021 at 9:11 pm

Nice work!

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Joe Conradi
March 9th, 2021 at 6:31 pm
Commented on: 210309

Scaled/subbed to 7 rounds of:

15 incline sit ups

15 back extensions

10 2x45#DBs thrusters

10 2x45#DBs hanging power C&J


22:47


Hat off to those RXing this one!

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Loris Giuliano Ferrari
March 9th, 2021 at 6:23 pm
Commented on: 210309

Male 50 181cm 78Kg

40:00

Sub 95lbs

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Karen Rodgers
March 9th, 2021 at 6:14 pm
Commented on: 210309

F/57/138lb

7rds

10GHD, 10 back ext, 10 dbl KB thrusters 14kg, 10 C&J 65#.

37:58

(edited)
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Alex Pettingell
March 9th, 2021 at 6:08 pm
Commented on: 210309

Scaled:

15 Sit-ups,

15 Back Extensions,

10 Thrusters 75 lbs.,

10 Clean & Jerk 75 lbs.


27:54


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Jim Rix
March 9th, 2021 at 5:09 pm
Commented on: 210309

Much needed rest day for me, plus a vaccine. Hope to get after this beast tomorrow.

Chris, thanks for pointing out the “compare to” date.

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Michael Arko
March 9th, 2021 at 4:53 pm
Commented on: 210309

Scaled to 75lbs (which was plenty)

Subbed hip extensions (to avoid resetting GHD each round)

32:47

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Thomas Neilson
March 9th, 2021 at 3:51 pm
Commented on: Workout Tips

7 rounds of

15 med ball (20#) abmat sit ups

15 banded good mornings

10 thrusters 75#

10 clean and jerks 95#

33:06

I injured my right wrist and while a little heavier could be done it would have been painful. Growing old blows.

M 53 5’ 10” 190#

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Brett Eckles
March 9th, 2021 at 2:32 pm
Commented on: 210309

34:11 Rx


dang that was rough


M/28/6’1”/200lbs

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Charlie Pokorny
March 9th, 2021 at 9:10 pm

Nice work!

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Charles Meyers
March 9th, 2021 at 2:28 pm
Commented on: 210309

scaled 31:20

7 rounds for time of:

10 GHD sit-ups

10 back extensions

10 thrusters

10 clean and jerks (squat cleans & jerks)

65 lbs

(edited)
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Cody Henry
March 9th, 2021 at 2:20 pm
Commented on: 210309

Ugh RX...27:19

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Randy Crooker
March 9th, 2021 at 2:18 pm
Commented on: 210309

Scaled/subbed:

15 straight leg sit-ups

15 good mornings 45lb barbell

10 thrusters 95lbs

10 clean and jerks 95 lbs


33:55


m/35/175lbs

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Chris Meldrum
March 9th, 2021 at 1:34 pm
Commented on: 210309

Compare to is 140119. Check that day out for some OG posts...

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Mike Andridge
March 9th, 2021 at 1:57 pm

Thanks Chris! Found my "compare to"

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Charlie Pokorny
March 9th, 2021 at 9:07 pm

Favorite comment from 140119: Austin Malleolo's "fitness was simulated"

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Js Smith
March 10th, 2021 at 1:49 am

That was the year my boss organized a weekly group workout & introduced us to CrossFit. Best gift ever!

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VLADIMIR KALININ
March 9th, 2021 at 1:33 pm
Commented on: 210309

How do you guys warm up for this?

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Erik Dresner
March 9th, 2021 at 3:58 pm

Any time I see Olympic lifts in the workout, I warm up with rowing. If you think about it, a pull on the rower is the same as a pull on the clean.


If no rower, start off with 30 burpees to get the heart rate up. Then do dynamic stretches focusing on the hamstrings and quads.


also, inchworms with push-ups. I recommend these for every workout, not just this one.

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VLADIMIR KALININ
March 9th, 2021 at 1:32 pm
Commented on: 210309

How do you guys warm up for this?

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Lincoln Kerger
March 9th, 2021 at 12:09 pm
Commented on: 210309

Scaled/subbed:

5RFT

15 straight leg Abmat SU w/ 25# plate

15 good mornings w/ 25# plate

10 thrusters 75#

10 Power Clean and Push Jerk 75#

17:47


Lack of time, equipment, sleep, blah, blah, blah this morning. All reps unbroken. Still got me breathing heavy. I am so tired and the day has only begun. Keep fighting.

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Mike Andridge
March 9th, 2021 at 12:02 pm
Commented on: 210309

Modified to

5 rnds

10 wt'd abmat sit ups 20# slam ball

10 bk ext

10 thrusters using 2-35# kb's

5 cln and jerks @ 95/115/125/130/135#

25:55

m/51/175

Compare to

7 rounds

15 abmat situps

15 back ext using plyo box and desk combo

75# thrusters 10 reps

75# c and j 10 reps

37:20

(edited)
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Daniel Robinson
March 9th, 2021 at 11:32 am
Commented on: 210309

Scaled

7 rounds for time of:

10 Sit-ups

10 PVC good mornings

10 Thrusters (75#)

10 Clean & Jerks (75#)

31:15

(edited)
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luca romano
March 9th, 2021 at 10:01 am
Commented on: 210309

guys could you give me some advise about an equipment scaling.

According to you to substitute the back extension is better the good morning with weighted barbell or reverse back ext on chair

thanks

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luca romano
March 9th, 2021 at 10:03 am

and when scaling the ghd sit ups with sit ups, how many reps could i do ?

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Thomas Neilson
March 9th, 2021 at 1:27 pm

If you have any bands, a banded "Good Morning" is a good sub for the Back Extension. There are examples on Youtube.

Good Luck this looks like a rough one.

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YooSik Kim
March 9th, 2021 at 8:51 am
Commented on: 210309

Rx.

-41:22

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Sandeep Gadde
March 9th, 2021 at 7:34 am
Commented on: 210309

Scaled to 5 Rounds

34:39; used 62 for thrusters and C&J

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Jun Hwan Huh
March 9th, 2021 at 5:41 am
Commented on: 210309

Men, 38, 175cm/81kg

<Scaling>

3R

15 GHD sit-ups

15 GHD back extensions

10 thrusters 95lb

10 clean and jerks 95lb


18:23

(edited)
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Chris Sinagoga
March 9th, 2021 at 2:07 am
Commented on: 210309

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

GHD sit-up themes - pulling from the hips, rigid midline

Back extension themes - global flexion/extension, midline awareness,

Thruster themes - jumping with tons of range of motion, squatting with upright torso, pushing with skill, heavy-ish weight

Clean and jerk themes - jumping then jumping again, overhead position, possibly a lunge shape, medium weight


MAIN DECISION

Do I have the equipment and technique to get a heavy breather out of this?


TECHNIQUE SCALE

As is, hip extensions for back extensions, lose the timer


CONSISTENCY SCALE

AMRAP in 15 minutes of:

Pick one GHD movement

Pick one barbell movement


INTENSITY SCALE

Sub L-sit for GHD sit-up and hollow hold for back extension, pick weight on bar where you don't have to set down between thrusters and c&j


INJURY SCALE

Upper-body - consistency scale, one-arm thruster or c&j

Lower-body - consistency scale, knees to elbows for GHD sit-up, strict/push press for barbell stuff


MY STUFF

Experimented the first few rounds, then settled on 15 ghd, 15 hip extensions, 15 30# dumbbell thrusters. Good dose. 17:something


GENERAL FEAR LEVEL: 7

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Matthew Letarte
March 9th, 2021 at 10:39 pm

You're made of some stern stuff if that's a fear level 7 for you

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