4 rounds for time of:
Run 400 meters
30 hip extensions
Post time to comments.
Compare to 200612.
Scaling:
Today’s workout involves a relatively high volume of hip extensions on the glute-ham developer (GHD). If you are less familiar with the GHD, or you do not have the machine, modify the movement to a good morning or deadlift.
Intermediate Option:
4 rounds for time of:
Run 400 meters
20 hip extensions
Beginner Option:
4 rounds for time of:
Run 200 meters
15 PVC good mornings
Comments on 211230
52 Comments
CFWUx2
13:02
Excellent article ! C'est une excellente ressource pour en savoir plus sur la méthode Montessori. Pour plus d'informations, consultez le site https://montessori-methode.fr.
on GWT, and subbed 15 TJs for hip extensions
13:14
shame on me; worst season of the year
13:24
This 3rd day was a nightmare after hitting my PRs on day 1
Home made ghd (rack and 30''box)
22:00
Male RX24y175cm86kg
Rx
13:16
M/26/5'8"/155lb
CrossFit AFK
16:02 - Rx
M/48/180/5’7”
modified to 30 good mornings and 500m row per round
18:34
M / 37 / 87.6kg
Completed 400m efforts in 20x20m shuttles in gym
RX'd Back ext
11:26
As rx’d, 10:48.
About a minute and a half faster than when I did this with a weight vest. Tried to stay light and fast on the runs; first was under 1:30, the others were slower but definitely well under 2:00. Unbroken hip extensions – those got spicy at the end.
48m/5'10"/180
13:33 vs 12:43, both were using barbell good mornings instead of hip extensions
211230,RX:11'50''.https://youtu.be/AUhSrdl4AYw
200612,RX:11'22''.https://youtu.be/M-QpkXqC-k4
6/12/20: Sub 3:1 echo bike (0.75 mile)/hip ext from bench...13:06
Today: same SC, 12:04
M/35/6'/175#
16:00 Rx
Deo gratias
15:58, paying the price for poor dietary choices…
M/ 47/ 138 lbs/ 5’-6”
As Rx:
4 rounds of:
Run 400m
30 hip extensions
I went out medium pace but tried to keep at that pace or go faster as I went on.
Small tight indoor track but still a fun quick different workout.
I will feel that in my hips tomorrow for sure. After the two heavy workouts my left shoulder is tweaked a bit. I was happy to do a lower body metcon WOD today. Ran the dog long in the woods not too long before doing the WOD.
Completed in about 13:38
16:18 rxd
Rx’d 11:14
Hotel gym, had to improvise. And I don't want to aggravate the calf, so I subbed out the running, too:
4 rounds
400m elliptical incline machine (max steep incline setting, I think??)
15 left-arm DB power snatch, 30lbs
15 right-arm DB power snatch, 30lbs
16:32
17:60
4 Rounds of:
Run 400 meters
30 Good mornings, 35# Kettlebell
Modified:
--
4 rounds for time of:
Run 400 meters
30 DB deadliftsw/ 2x 15 kg DBs
SCORE: 18:43
--
Less than ideal conditions and a lot of time wasted on transitions, but it felt good to move hard after a really intense day.
11:10 Scaled
4 rounds
400m run
30 Good Morning at 95lb
11:59 Rx'd
200612 was 12:42
This combo really hits my lower back.
m/53/5'11"/189#
Subbed/Scaled
4RFT
500m row
20 Dead lift 115#
15:35
1:46-1:48 each row and DLs unbroken. Too much time in transitions.
4rds: 10:04
.62 mile Echo Bike
30 Hip Ext
Subbed 45# good mornings
11:33
Compare to 6-12-2020
12:43 same sub
4 rounds for time of:
Run 400 meters
30 good mornings 45# bar
15:29
M48/5'7"/168#
About 14 minutes (even though I have recently owned up to the fact that measurements matter I failed to time other than clock on the wall). I was in crowded globo-gym and the walk from treadmill to ghd equip seemed a long way back-and-forth, so it stretched out the time. My 400 m pace was pretty good each round. Good workout.
11:19
35 lb dumbbell deadlifts
‘Bye bye 2021’
For time
9-15-21 reps of
strict pull-ups
DB’s thrusters 22.5kg
-7:39
10:38
Nice work!
Had to scale bc of foot to 500m row and the hip extensions were not on a ghd but a thing similar in the apartment gym. Managed 15:32 overall!
Rx
12:24
Still fighting this cold 🤧
M/30s/225lbs
4 rds
400m run
30 good mornings #45
16:27
Rx: 10:42
Home version
4RFT :
50 hops over foam roller
30 KB swings 28kg
9'14
17:55 rx
200612: 17:12, 25 hip extensions/round. Not really comparable, though. 400s on a flat road at 200’ vs. 400s on a hilly (and windy!) course at 8500’. Today was petty good for me. Those last 5-7 hip extensions each round were rough!
59/5’8”/157
14:48 with mask half the time and #20 vest
Subbed 45# GM’s
18:17
Beginner Option:
4 rounds for time of:
Run 200 meters
15 PVC good mornings
Adapte el rack y una caja para hacer mi GHD y mi score: 17:45, definitivamente trabajas muy bien los isquiotibiales y femorales, además de las lumbares y el abdomen .... me gusto mucho
my outdoor loop is 500m. no GHD, subbed 45lb GM's.
15:29.
that 2nd loop lower back feeling after the Good Morning's!
Globo scale: If you do not have a GHD, Roman chair, or back extension apparatus, sub barbell good mornings 35/45lb barbell (or heavy band, if a barbell isn't available), or 95/135lb deadlifts. Dumbbells sub on the deadlifts 35/50lb dumbbells. Running sub 500m rows, 25 calories assault or echo bike, 1 mile bike, or 1000m bike erg.
Busy gym: do what works best today for your setup.
Bodyweight/ equipmentless sub: sub 40 supermans for the hip extensions. Runs as rxed. No room to run? Sub 25 burpees or 2 minutes of double or single unders per run.
Champions Club Scaling Notes
RANT
This is something that would have been good to ask a long time ago, but for the people that read/use these notes, how many years have you been doing CrossFit?
WORKOUT THEMES
Medium (maybe short?) and light. Monostructural movement that can be sprinted, a very exaggerated version of squatting with a rather fatiguing emphasis on the posterior chain. Stamina doesn't play too much of a factor in breaking up reps, but has a factor in making the other exercise more difficult (ie. running makes hip extensions harder and hip extensions make running harder).
ASSUMED
Hip extensions are unbroken and the run is at a fast pace.
MAIN DECISION
Do I pace the run to try and get the best overall time, or do I sprint the run and allow myself to die out?
TECHNIQUE SCALE
Sub squats or deadlifts for hip extensions
CONSISTENCY SCALE
Either 2 rounds of 800/60, or 1 round of 1 mile/120
INTENSITY SCALE
Do each round individually for time, rest as needed between rounds.
MY STUFF
Did two and a half rounds. Didn't time it. I need to rest up for the Michigan game.
GENERAL FEAR LEVEL: 7
Hi Chris,
I got into CrossFit in 2008 after a few false starts. Even took a couple rounds of Level 1. My workouts started mostly at community/globo gyms, with some time at local boxes, but now in our budding basement home gym built over the last seven ish years.
Again, thanks for your posts, I think the consistency has been really helpful
Chris, started CF in about 2009. 10+ years later, I still love it, mostly for the variability after mostly being a runner, 5 days/week, for years. Now I can’t run near as well, but I’m stronger, better power and stamina, and overall in far better shape. And I look forward to each day’s workout, rather than dreading it.
At my age I’m starting to see my strength wane, especially upper body. Inevitable as one ages, but CF will help we hold it off far better than daily 3 mile runs.
Chris, got turned on to CF in 2006 and haven't turned back since. Aside from a couple of isolated incidents I am entirely self-coached by reading and watching videos and evaluating my movements based on that. I have spent the vast majority of my time away on training exercises or deployed since 2006, so being in a place to receive coaching has been problematic at best. The most difficult part for me aside from having consistent facilities/equipment has been determining the right scaling/substitutions. Experience can teach you a lot, but having your posts and posts from others like Steven Thunander available has been extremely helpful. Keep it coming!
Hi Chris - I've been doing this for over seven years now.
Read your posts daily and appreciate what you share!
Scaled the last two days to skiing with the family ⛷
Will jump back into the WODs tomorrow