5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is all about the midline. Expect all three movements to offer their own challenge. The GHD back extensions focus on targeting your ability to isolate your spinal erectors and abdominals as you move your body through space. The AbMat sit-ups isolate the abdominals and hip flexors (depending on how you position your legs). The double-unders will challenge your ability to resist the urge to bend at the hips and disrupt a stable midline. Focus on quality of movement versus rushing and moving with poor form.
Scaling:
Reduce the reps of the back extensions, AbMat sit-ups, and double-unders.
To reduce the complexity of the GHD back extensions, perform GHD hip extensions or 30- to 45-second GHD Superman holds. For the double-unders, work on double-under attempts or single-unders for 1 minute.
In case of injury or limitation, perform a lightly loaded or unloaded good morning in place of the GHD back extensions. For the AbMat sit-ups, accumulate 30-second to 1-minute plank holds. For the double-unders, consider a 500/700-meter Echo bike or 200/250-meter row.
Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders
Beginner option:
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders
Coaching cues:
On the GHD back extensions, focus on starting and finishing the movement with your chin. At the start of the movement, the chin tucks toward the chest, then each vertebra follows after. To finish the movement, extend each vertebra, then bring the chin back to its neutral position.
Resources:
The GHD Back Extension
The AbMat Sit-Up
The Double-Under
The Single-Under
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Comments on 250523
150 Comments
13:19 Intermediate
Those back extensions take forever!
Intermediate scaled/ modified version:
5 rounds for time of:
20 Supermans
20 AbMat sit-ups
30 double-unders
14:19
CrossFit AFK
8:49 - Rx
Spicy
Rx’d
13:55
15 back extensions
25 AbMat sit-ups
30 double-unders
18:38 min.
5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
100 single- unders
16:35.80
ab mat
1 min DB practice
26:20
45lb good morning
14:20
10 GHD back extension
30"/30" lunge hold
8 strict pull-ups
M/39/6’/177#
23:16 Rx
Deo gratias
Rx(ish)
30# dumbbell Romanian deadlifts instead of GHD
15:00
11:16, used globo gym ghd. Might have been a little easier than normal ghd.
15 weighted good mornings. 15 kg bb
25 sit ups
50 single unders
time 12 02
14:36 rx
Single under 100
19:21
tiempos de ronda
R1 | 02:39 |
R2 | 02:35 | -4 s
R3 | 02:36 | +1 s
R4 | 02:56 | +20 s
R5 | 02:54 | -2 s
Ø 02:44
Tiempo restante: 00:01 = 13:41
5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders
Scaled up to GHD sit-ups
15 good mornings #40
25 sit-ups
50 SU
10 box jumps 12”
8:13
10 back ext
20 situps
30 SU
Out of town beach WOD:
6 rounds for time:
-20 Superman’s
-20 alternating V-ups
-20 squat jumps
10:56
38 / M / 5'9" / 140lbs
Standing back extensions x10
AbTowel sit-ups x20
Double-unders x30
23:05
Didn't rush. (Not that it would have been much faster if I had, haha.)
1 Mile run buy-in
Metcon on the timer with my 6yr old daughter.
Annie
8:24
16:41 RXd
Took my time on the DUBs today, the sit ups and back extensions took less than 2min in all rounds
24:10
10:52
RX
1 min rowing
50 single unders
Final time 24:24
Beginner 13:16
10 45lb good mornings
20 ab mats
30 double unders
https://youtu.be/aF_yE2tEJ6A
WOD CrossFit.com 250523 – 5 Rounds For Time:
• 15 GHD Back Extensions
• 25 AbMat Sit-ups
• 50 Single Unders
Final Time: 23:11
This workout wasn’t about chasing a PR.
It focused on mastering every rep, respecting the stimulus, and building strength from the core.
While some workouts prioritize numbers, this one emphasized awareness.
It was about finding control amidst chaos and prioritizing form over speed. The real gains happen in the details.
12:38
5 rds
15 Subbed ghd back for good mornings cause i dont have a ghd.
25 ab mat situps
50 dubs
Best ive ever done dubs. Used it take me 10 minutes to just do 100. Only broke them up on 2 sets and one was cause my shorts were falling down 😆
Awesome job, especially on the Dubs!
Rx 18:25
*Slow and Controlled Back Extensions.
*AbMat Sit-ups to the Standard from demo video.
30sec Superman
25 AbMat sit-ups
100 singles
Rx 10:07
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 single-unders
TT: 10:17
13:05
35 lb DBs hang good morning
RX
9:46
m / 42 / 195#
13:18 Rx
5 rounds for time (intermediate):
10 GHS
20 ab mat sit ups
30 single unders
11:03
15 GHD back extensions
25 AbMat sit-ups
100 Single Unders
30:27
5 rounds:
5 hang power cleans 135#
15 GHD back extensions
15 AbMat sit-ups
12 minutes
100 Single Unders
12:13
m/41/195#
M/35/212#/73”
Rx 10:30
16:45 RX
rx
11.10
Ran 6 miles yesterday & 5 this morning toward the 100 then:
5 RTF
15 weighted good mornings-35# BB
25 AbMat sit-ups
100 singles; some dubs mixed in*
10:05
*Practiced DUs for 10-15 minutes after, strung together 15-20, then freaked out b/c I realized I was doing it & that was that!
Awesome job on all of it! Almost there on the 100!
Great job Favo!!! Congrats on the Doubles and you're nearing the finish line on the 100!!!!👏👍🏼
Rx’d: 12:44
Nice time @ Rx, CN! Awesome!
Hell yeah, bro!
Awesome job!!!!
M50/77kg/179cm
Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders
14:44
Subbed 250m rows (sore shoulder)
14:36
Rx except for the double unders. I did single unders. Total time 15:15
Intermediate 24:25
Way to go 👍🏼
Excellent job!
Great job!
Wow! Fast!!!
scaled 10 loaded good mornings 40#, abmat situps, 250m row
3:11, 3:36, 3:47, 3:54, 3:42
18:13
Good subs, nice work!
What Favo said and great job 👏
Well done!
5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders
Nice!
Awesome!
Fantastic!
Excellent job!
Great job!
18:23
substitute butterfly Sit-ups for abmat
100 single-unders
Round times
R1 | 03:12 |
R2 | 03:33 | +21 s
R3 | 03:51 | +18 s
R4 | 03:51 | 0 s
R5 | 03:54 | +3 s
Ø 03:40
Time left over: 00:02
Rx-ish, subbed ab mat sit-ups with GHD sit-ups to parallel.
17:28
8:29
Dang!
Luis "the blur" Oliveira! "Dang" sums that up! Nice work!
That’s incredible!
You were on fire 🔥 🔥🔥🔥🔥
14:15 in Appomattox. Did 15 good morning with 1.5 pd KB, 25 abmat sit-ups. Didn’t really go for time, just slow solid reps.
Great job 👍🏼
14:23. GHD hip extensions instead of GHD back extensions + ab-mat sit-ups + DUs. (age=62)
Intermediate
11:55
14:36 RX
Nicely done!
Did Tuesday’s “sprint” workout. Results there.
That was a sneaky workout!!!!
On top of that in gravel uphill!!!!! That's beast mode!!!!
Well done, Jim, well done!
55/M
12:19
sub 45# bb good morning for GHD ext
12:08
15 KB swings, 24kg
25 Hollow rocks
50 DUs
Good subs, nice job!
Beginner option 9:35
15:47 subbed weighted good mornings and 100 single-unders.
Good work!
M- 54/5'7 / 225
Intermediate athlete
RX'd 15 the b.e. , 25 abmat sit-ups, 50 d.u.
13:03
3rd and 4th rounds hit my groove with d.u.
Great job, Dave!
Cruising with those DUs, Dave! Well done
Did our Friday Bulletproof instead, but with Memorial Day on Monday, it was of course going to be a Hero WOD. I did it a little different though and gave the group a choice: Collin or Manion. I did Collin.
Collin
6 rounds for time of:
400-meter sandbag carry (Rx is 50/35#, all our sandbags were 35-45#)
12 push presses (Rx is 115/75#, I did 3 rds Rx and 3 at 105#)
12 box jumps (Rx is 24/20", I did Rx)
12 sumo deadlift high pulls (Rx is 95/65#, I did Rx)
35:25
Manion
7 rounds for time of:
Run 400 meters
29 back squat
135/95#
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.
First Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq.
My brothers, may your sacrifice and the sacrifice of all who gave their last to secure our freedom never be forgotten or taken for granted. We have the watch, rest easy.
33:16
Great Job!
Awesome, Lincoln. Great job.
Very well done & well said!
Very well done & well said!
You are a beast my man, So impressive 👍🏼👊🏼
Many thanks ya’ll!
@Gabriella. Great time, well done!
regular sit-ups and 100 singles
20 minutes
Well done!!!
16:53
100 singles
Nice work!
See Steven Thunander's post at the bottom.
Rx 36:37 total-took my time to coordinate double unders (first time performing them)
Way to stick with it!
13:40 Rx… great workout as I attempt to recover from Ruck Race League Event #2 (max weight Ruck for 1 mile)
Well done!
Nice job! Especially post-RRL event!
Rx ish at the Y. GHD machine, but no abmat. Just completed butterfly sit-ups on the ground.
16:20.
3/5 unbroken dubs. Never really stopped moving just a little gap between each station. Sub 15 is cruising!
Good job!
Great job!
15 GHD BACK EXT
25 an mat sit up
75 singles (have not mastered doubles yet)
20:32
19:52 (no abmat, sit-ups on the floor)
Nice!
RX, 13'15''
Great job!
M/55 👨🏻🦳
rx’d SU:DU 2:1
4:30, 4:56, 5:10, 4:44, 4:34 -> 23:54
Rx 14:31
Solid!
Globo wod: if a GHD isnt available sub back extensions on a roman chair or back extension apparatis, or perform 15 barbell good mornings 35/45lb or 20 supermans. All else as Rxed.