For time:
1,600-meter run
100 GHD sit-ups
100 back extensions
1,600-meter run
Partition the sit-ups and back extensions any way.
Post time to comments.
Stimulus and Strategy:
Today's effort is a long, high-rep workout that will tax your midline and posterior chain. Find a moderate running pace that allows you to get in the door and get right to work on the GHD. Consider breaking up the sit-ups and back extensions to allow short breaks and avoid hitting complete fatigue on either movement. Aim to complete at least sets of 10 reps with no more than a 30-second break. Keep in mind, the prescribed posterior movement is a back extension. This will be slower than a hip extension due to the demand of the movement. If you have limited experience with the back extension, scale the reps or consider scaling to the hip extension.
Intermediate option:
For time:
1,200-meter run
75 GHD sit-ups to parallel
75 back extensions
1,200-meter run
Partition the sit-ups and back extensions any way.
Beginner option:
For time:
800-meter run
50 AbMat sit-ups
50 PVC good mornings or 50-second Superman hold on the GHD
800-meter run
Partition the sit-ups and good mornings any way.
Resources:
Running: Falling Forward Drill
The GHD Sit-Up
The GHD Back Extension
The AbMat Sit-Up
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Comments on 261006
105 Comments
29:59 RX
Rx’d: 30:17
My soul tried to bust out of my posterior chain on that last run, damn.
M/ 43y/ 174lbs/ 68”
I’m right there with ya! Well done, bro!
GHD adaptado
Senti muito a lombar
4000M C2Bike
20situps-25 good mornings (45 bar)-20-25-20-25-20-25-20
4000M C2Bike
Rx 24:16
*10 sets of 10/10
*Those Back Extensions were rough! Second mile started off tight!!!
1600
100 back extensions
58 ghd sit-ups, 42 ab mat sit-ups
1600 m
Garage gym scale:
100 ab mats
100 45# good mornings
100 sit ups
100 good mornings
1600m
33:41
50SU
50BE
400m (3:24)
Walk/run 400m
10BE:20SU alt
T:16:34
1600m run
100 abmat SU
100 mixture of hip/back ext on machine
1600m run
30:33
Rx
28:31
Sets of 25
31:57
Foot and quad cramps the whole second mile!
375 back squat and 445 deadlift (PR) before the wod.
That'll spice things up
10 min EMOM x 20 reps per minute alternating ab-mat sit-ups and back extensions on a Roman chair/hyperextension bench
1,600 meter run = 9:15
Time = 30:23
Excellent!
25.43
1600 run
75 abmat situps
50 good mornings at 20kg
1600 run
1600m run
100 sit ups
100 20kg barbell Goodmorning
1600m
⏱️ 23.50💪🏼🔥
50 custom GHD* sit ups
50 custom GHD* back extensions
1600-meter run
53:23 min (around 10 min logistics.)
* custom GHD is using a chai surface and a table bottom to hold the legs and be able to move the top.
Subbed run for row
Did 5 sets of 10
Used a 45lbs bar for GM
23:44
75 ghd sit ups
75 ghd back extensions
1600m run
33:15
Damn. That’s moving on out!
Rx'ish
Used a roman chair for the sit-ups and back extensions (no GHD)
32:26
I either measured the distance wrong, or I was actually running as slow as the clock said - around 9:00 for run 1 and 8:30 for run 2. Reps were done in sets of 20 and I was conservative at some points to avoid crushing the back and hammies too much.
still an excellent time.
What Jim said! It’s hard to run fast on this one
Rx 25:19
1m 07:24
100 sit ups no breaks
100 back extensions no breaks
1m 07:31
Fantastic!
Outstanding!
Very fast!
Intermediate
35:48
Why would you show a video of a GHD 'hip extension' when 'back extensions' are called for in the workout?
I followed the video as I don’t do GHD for much besides sit ups! What is the difference between the two movements?
@ James: I believe on the hip extensions you get the hips in front of the pad and keep you back in "neutral spine." On the back extensions you keep the hips on the pad but curl the spine as you go down/up. And back/hip extensions are with the hips in front of the pad and the spine curls. What bothers me with back extensions that are often asked to do "in a controlled manner feeling every vertebrae" is when they are inside a for time WOD. And there's no standard for the ROM. I never understood that. Every time the "face down on the GHD" movement is prescribed regardless of what's prescribed I always do hip extensions.
It probably does not help that the .com official demos for Michael, which calls for back extensions
https://www.youtube.com/watch?v=Od9y3TijDJM
https://www.crossfit.com/essentials/workout-demo-for-220906
https://www.youtube.com/watch?v=0R3U7R-_LO0
everyone does hip extensions :)
1500m row…6:45, 89 cals
80 GHD sit-ups/80 back extensions (4 rounds of 20s) completed at 24:30
1100-1200m run
37:17
I can’t believe tomorrow’s not a rest day…
Though I do 25 hip extensions every day as part of my warmup, it’s been a LONG time since I’ve done back extensions. Rough.
Agreed on the mid week grinder. Going to make for a time to get my Hero Thursday work in this week.
Nicely done, Jim! Grinder indeed.
Nice job, Jim! Tomorrow can be whatever you want it to be!
16:29
Didn’t know I used my lower back for running so much until i got to the second run lol
Awesome!
Are we still required to get the hips free of the pad on the GHD sit-ups? I see that it's no longer enforced in the comps and the back-extension pairing will make the transitions faster if the hips are on the pad in both movements and you won't have to adjust the machine. I personally think that allowing the GHD sit-ups with the butt fully on the pad is an abomination but since big boys and girls are doing it I thought I'd ask.
Don’t know what the standard is, but my hips are always free of the pad in GHDs.
I remember it used to be a thing and was a big deal when we had it in the open. But doesn't seem to be true anymore https://youtu.be/VJaGmlytIXc?t=1031
1600m (outside)
75 GHD SU
75 GHD BR
1600m (outside)
1st mile: 6.34
2nd mile:6.32
34:15 Rx’d
estrupiou o caboclo 🤣
Beginner option13:35
Very well done!
Rowed 2000m/100 GHD style sit ups over physio ball feet anchored full ROM/100 weighted good morning-35# BB/2krow:21:01 row 1-9:28 GHD:3:31 GM:4:38 row 2 -9:24 unpartitioned
BG crushing it again!
The BG put the hammer down today. That’s insane!
Great time for unpartitioned!
For time
4.8k no arm echo bike
100 an mat sit ups
100 Superman’s with a 2 second hold at the top
4.8k no arm echo bike
28:37
Round times
R1 | 09:23 |
R2 | 09:52 | +29 s
R3 | 09:22 | -30 s
Ø 09:32
Nice work!
Great job, Bob!
Hell yeah bb
RXd at the Y with the GHD. Runs on air assault runner.
31:27.
Runs were 7:00 and 8:something. I spent over 15 minutes on the GHD work, breaking up every 15 reps. I did have to adjust the GHD each time I transitioned, but I doubt I could have maintained larger sets over that many reps for both movements. The last run was a slog, lower back was nice and tight after all that work! Grinder!
Good work!
Nice job!
1600m run
100 ghd
100 back etension
1200m run... back got to tight.
GHD 50 each side
Run .75
GHD 25 each side
Run .75
1200 run
50 GH, 50 back ext
600 run
25 GHD, 25 back ext
600 run
20 decline bench situps + 80 abmat situps
20 floor superman + 80 decline bench superman
1600m run front & back
33:19 Rx
Adjusting the ghd between movements took too long.
-60 cal assault bike
3 rds:
-25 GHD
-25 back extensions
-60 cal assault bike
19:10
—————
3x10 dips off box
1 mile run
100 sit-ups
100 glute bridge
1 mile run
M/41/210:
Stopwatch didn’t start
runs were ~9:30 and 10:00
100 ab mat sit ups
100 Russian kettle bell swings 53#
3.2 km echo bike
22:08
Partitioned the sit ups and kettle bell swings in sets of 20
1200
75 sit-up
75 good morning
1200
Abmat + goodmornings
10:18
28minutes
1600m run
100Abs mat sit up with 20lbs medicine ball(cause no GHD)
100 barbell GM
1600m run
29:10
50 kg good morning
1 mile
100 amu
100 barbell good morming
1 mile
Ab mat sit-ups
Superman arch-ups
26:59
1 mile runs on curve runner
abmat situps
bb good mornings
27:34
1600m run
100 sit ups
100 ghd back extensions
1600 m run