Saturday

210814

Workout of the Day

37

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Post time to comments.
Compare to 191017.


Scaling:
This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.

Intermediate Option:
For time:
70 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

♀ 10-lb. ball ♂ 16-lb. ball

Beginner Option:
For time:
50 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.

♀ 6-lb. ball ♂ 12-lb. ball

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