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 ExtensionFor time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
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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
