For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95# Squat Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95# Squat Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull-ups
Couple fine points to make. I've included the videos below for the hip/back extension and the GHD (Glute ham developer - refers to the "bench" they do the exercise on) situps. I did a little bit of reading and Coach (Glassman = Crossfit founder) recommended that he would not even allow a situp monster to do more than a set of 10, followed by a set of 6 or so intially. There are multiple reports of serious injury, especially among females (not sure what the correlation is).
Therefore I propose two things:
1) We start doing the complete official warmup when at all possible (I recant my previous statements); because the warmup will develop our GHD situps...
2) We do the first round exactly as RX'd, but then for the following rounds with much higher numbers we move to a normal Back extension machine, and situps on a decline situp bench. Both of these machines are pretty common features in most gyms.
The hip/back extensions can be done on the GHD, but I strongly rec only trhe first set for the situps and then trasition to the declin bench.
4 comments:
I did the full workout, with just a small modification to the GHD situps. The bar is used to hold your feet, and the Blue ball is used for help on a safe distance down, and also as a help for bouncing your way up a bit. sliding your butt to the end of the bench and crossing your arms across your chest makes it so that you can get the workout, without stressing the parts that can get injured. happy lifting and keep up the good work! props to Mix, seems to be the most consistant so far.
Brandon 30:01
Courtney 28:08
Just as I get props for being the most consistent, I'm going to miss a few workouts in a row. Heading out this afternoon for a camping trip in northern MN with my roommate and a few others, so I will be out of commission until next Monday.
I did not get a chance to do this workout...
Mix
David - 25:38
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