Thursday

220526

Workout of the Day

46

For time:

Row 1,000 meters

Then, 5 rounds of:
20 back extensions
16 GHD sit-ups

Then, row 1,000 meters

Post time to comments.
Compare to 160102.


Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.

Intermediate Option:
For time:
Row 1,000 meters
Then, 4 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters

Beginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters

The GHD Back Extension

The GHD back extension is dissimilar in action to CrossFit’s nine foundational movements. The spine actively and deliberately flexes and extends. While you would not want to flex and extend the spine in such a way while lifting, it is important to develop the strength and positional awareness to move from these positions to a neutral position.

WatchThe GHD Back Extension

Comments on 220526

44 Comments

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Nate Gordon
August 7th, 2022 at 9:53 pm
Commented on: 220526

21:01 hip extension

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Blas Raventos
July 27th, 2022 at 12:22 am
Commented on: 220526

Sin GHD, hice 25 air force situps y 20 extensiones de espalda lentas y controladas cada ronda. Terrible el dolor y los calambres en los erectores lumbares.

Modifiqué tb el remo por corridas de 800m. 28 min 54seg. En la agronomía el cielo al atardecer durante el WOD fue un regalo a los ojos.

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Adam Pequignot
June 27th, 2022 at 9:00 pm
Commented on: 220526

M/42/140lb


RX - 18:23 (2:00 split on rows)

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Jeff Chalfant
June 16th, 2022 at 8:34 pm
Commented on: 220526

27:00 but I swapped the rows for 800m runs and added 24 overhead squats at 95lb before and after the ghd work. (48 total) Runs were 3:58/4:17(had to stop and walk on the second one, but finished strong) Added stuff on account of missing yesterday, first 24 ohs unbroken but took +90s, then 15/9.


185#43%176cm

(edited)
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Roger Munger
June 13th, 2022 at 9:23 pm
Commented on: 220526

Rx'd

55/M

20:29

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Jeffrey Howard
June 8th, 2022 at 4:41 pm
Commented on: 220526

M/26/5'8"/170lb

CrossFit AFK


23:18 - Rx (Back extensions are definitely what I do not want to come out of the hopper. They are always paired with stuff that is hard too, like running, wall balls, and rowing. Never paired with something fun like push press. First row was about 3:45, did the back extensions in 3-5 sets mostly. Sit-up unbroken. Last row felt painstakingly slow, almost got off the tower at the 300m mark to shake off my legs, but stayed on. Around the 700m mark I was able to pick up the pace to a normal rowing speed for me. Finished that last row in about 4-minutes.)

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Dave DeCoste
June 6th, 2022 at 6:18 pm
Commented on: 220526

16:30 Rx

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Cristina Pruzan
June 1st, 2022 at 10:47 pm
Commented on: 220526

F 55 126lbs


17:22

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Christian Simpson
June 1st, 2022 at 4:53 pm
Commented on: 220526

SC to 5 rounds 20/20 hip ext on bench/⚓SU...17:38

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Brett Eckles
June 1st, 2022 at 3:45 pm
Commented on: 220526

20:00


used a conventional back extension at the regular gym and did v-ups for GHDSU. Good one


M/29/6’1”/200lbs

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Brian Louchis
May 31st, 2022 at 7:52 pm
Commented on: 220526

23:40

5:00 bike

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Braxton Glass
May 31st, 2022 at 2:41 pm
Commented on: 220526

58 yo m 5’5” 155lbs


Beginner Option:

For time:

Row 500 meters

Then, 3 rounds of:

15 back extensions

GHD sit-ups, to parallel

10 sit-ups

Then, row 500 meters


11:57

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Tom Whyte
May 30th, 2022 at 9:07 pm
Commented on: 220526

21:06 Rx

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Aaron Brumit
May 27th, 2022 at 6:42 pm
Commented on: 220526

Sub’d GHDs with 32 ab mat sit-ups. Abs still recovering from 220502 GHDs I did a couple weeks ago. 


Row 1,000 meters

Then, 5 rounds of:

20 back extensions

32 ab mat sit-ups

Then, row 1,000 meters


22:52

(edited)
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Az Native
May 27th, 2022 at 4:28 pm
Commented on: 220526

Still working back up after 6 weeks off.

13:22

500m row

5 rounds

10 DL 135

8 GHD sit-up

500m row.

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Michael Arko
May 27th, 2022 at 1:52 pm
Commented on: 220526

55lb OHS

18 total OHS


i was so bad today.

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Michal Tokarski
May 27th, 2022 at 10:46 am
Commented on: 220526

17:5X Rx.


Easy on first row (sub 4:00),

tried to focus on mechanics on GHD,

will not comment second row (still sub 4:00). #no_core_at_all 😂

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Matt Jones
May 27th, 2022 at 4:43 am
Commented on: 220526

17:12rx

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Jon Wilson
May 27th, 2022 at 2:02 am
Commented on: 220526

3 rounds in the middle

16:20

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Lincoln Kerger
May 27th, 2022 at 12:39 am
Commented on: 220526

Rx'ish: 22:31


Did back extensions with the same makeshift GHD setup in my garage. Not entirely sure how effective it was but I felt it around the middle of the back like Chris described. Couldn't really go too fast on the GHDs and extensions because of the rig, but rows were 3:35 and 3:32 respectively.

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Troy Bruun
May 26th, 2022 at 10:12 pm
Commented on: 220526

17:35


1000m Row (3:49.2)

4rds (9:59)

20 Back Ext

16 GHD Sit-ups

1000m Row (3:47)


GWU: Full Body Rot

~600mJog/10RingRow/10Pushup/10Sqt

with 14lb vest


SPWU: Row Tech+WU

KB Jefferson Curls+Back Ext WU

Medball Good Mornings+GHD Sit-up WU


COOLDOWN: Back and Stomach



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Antonio Alves
May 26th, 2022 at 10:06 pm
Commented on: 220526

Modified, using a 20 kg bar and 2x 9,5 kg DB:

--

For time:

100 DB SDLHP

Then, 5 rounds of:

20 barbell good mornings

20 GHD sit-ups from bench

Then, 100 DB SDLHP

TIME: 27'38

--

Peace.

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Sam K
May 26th, 2022 at 9:37 pm
Commented on: 220526

Rx

16:14


My hamstrings 😫

M/30s/222lbs

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Clay Jones
May 26th, 2022 at 9:25 pm
Commented on: 220526

19:22 Rx’d

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Elizabeth Trieu
May 26th, 2022 at 9:06 pm
Commented on: 220526

I enjoyed this one. Haven't come across very many wods that included back extensions.

Completed the immediate option. 19:55

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Coastie Nick
May 26th, 2022 at 8:34 pm
Commented on: 220526

Rx’d: 17:59

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Mike Munsee
May 26th, 2022 at 8:34 pm
Commented on: 220526

M 51/215/6’

Subbed 120 sdhp with a #50 kettlebell for each row. 20 good mornings and 20 abmat sit-ups for back extensions and ghd sit-ups. 17:53.

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Stacey Thompkins
May 26th, 2022 at 6:46 pm
Commented on: 220526

M/47/6'2"/185#


Rx'd

18:22

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Chris Meldrum
May 26th, 2022 at 6:29 pm
Commented on: 220526

Finally demo-ing back extensions when they say back extensions. I remember when they always said back extensions but they meant hip extensions...

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Chris Meldrum
May 26th, 2022 at 6:28 pm
Commented on: 220526

Subbed 800m runs for 1K rows, 14:42. 


This was nearly identical to when I did it with rows (14:52).  First run came in about 3:30, second run was 5 or 10 seconds slower.  Went pretty much straight through on the work.


49m/5'10"/180

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Noah Butler
May 26th, 2022 at 5:23 pm
Commented on: 220526

16:33

Fun one.

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Abraham Suarez Gonzalez
May 26th, 2022 at 4:55 pm
Commented on: 220526

1000 m row (4:25)

5 rounds

20 back extension

16 GHD Sit-ups

1000 m row(4:36)

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Patrick Doyle
May 26th, 2022 at 4:16 pm
Commented on: 220526

1000 meters row 4:30

5 rounds of:

15 BXT

10 GHD

1000 meters row 4:19

18:22

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Luis Oliveira
May 26th, 2022 at 4:06 pm
Commented on: 220526

23:40

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Chris Biesterfeld
May 26th, 2022 at 4:01 pm
Commented on: 220526

M50

1k 4:11

5 rds

20 Back Extension

16 Med Ball Ab Mat 20ln

1k 4:00! PR!

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Michael Arko
May 26th, 2022 at 3:37 pm
Commented on: 220526

Rx 23:52


Back extension technique was sketchy. We don't do those very often. Also - it took about 15-20 secs each round to switch my cheap, inefficient roman chair between back-x and GHDs.

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Amedeo Alessio Cerea
May 26th, 2022 at 2:23 pm
Commented on: 220526

Intermediate: 25:02

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James Gentile
May 26th, 2022 at 2:21 pm
Commented on: 220526

completed at local Y, so no GHD. used a back extension there, but my starting position was at a 45 degree angle. ROM was 90 degrees however. subbed DB anchored feet / bench for GHD sit-ups.


16:03.


3:54 and 3:57 for rows. those back extensions were a taxing last 5 every round!

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Jonathan Elmore
May 26th, 2022 at 2:02 pm
Commented on: 220526

If I ate breakfast before I worked out, I would have thrown up today!

Rx 17:34

3:46 and 3:47 on rows


ReDid 5 hours later

20:49 did 8 rounds 250/13/10

Total row 7:17

(edited)
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Charles Meyers
May 26th, 2022 at 1:08 pm
Commented on: 220526

Beginner Option:

For time:12:07

Row 500 meters

Then, 3 rounds of:

15  Standing hip extension

6 AB mat

10 sit-ups

(edited)
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Randy Crooker
May 26th, 2022 at 12:45 pm
Commented on: 220526

Sub/scale:

800m Run for rows

20 45lb barbell good mornings

22 butterfly abmat sit-ups


16:51

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Daniel Pastuf
May 26th, 2022 at 10:08 am
Commented on: Workout Tips

1000 m row (4:37)

5 rounds

20 back extension

16 GHD Sit-ups

1000 m row(4:27)

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YooSik Kim
May 26th, 2022 at 7:14 am
Commented on: 220526

Heimdall A

Complete as many reps as possible in

10minutes of:

5 strict pull-ups

5 strict ring-dips

10 one-leg squats alternationg

-10R

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Chris Sinagoga
May 26th, 2022 at 2:55 am
Commented on: 220526

Champions Club Scaling Notes


RANT

Midline stability is a term that means controlling the spine in any position and in any orientation. So the GHD sit-up practices midline stability by keeping it rigid through a big range of motion and a large load (long lever), and the back extension practices midline stability by knowing which portion is moving and which portion is still. And keeping your butt squeezed on the back extensions keeps your pelvis neutral and protects your lower back. If you feel these in the middle of your back (still a little below the t-spine), then you're doing them right.


WORKOUT THEMES

Monostructural, stamina to the midline, pulling from the hips, midline stability, global extension/flexion. Also the rep scheme celebrates the new year, I'm assuming.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


SCALING FOR LIMITING FACTORS

Stamina - 2 rounds for time of: 1000m row, 50 back extensions, 40 GHD sit-ups

Endurance - 5 rounds for time of: 400m row, 20 back extensions, 16 GHD sit-ups

Coordination - 5 rounds for time of: 400m run, 20 hip extensions, 16 kb swings (practice GHD sit-up in warmup)


MY STUFF

15:03, subbed 1000m run for row. First time doing back extensions in a while. Definitely a different stimulus than hip extensions


GENERAL FEAR LEVEL: 7

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