Monday 7.05.10

The GHD machine is a great machine but requires a bit of skill to manipulate correctly. CrossFit One World out of Union City describes two exercises in the below links:

Skill WOD: GHD Situps 3 x 15. View a demo at this link
GHD Hip Extensions 3 x 15. View a demo at this link

Metcon: Complete as many rounds as possible in 20 minutes:
5 Box Jumps– 30/24"
10 Push Ups
15 Abmat Sit ups

For the skill work, review of the movements then complete 3 rounds of 15 reps of each exercise in an assembly line format. Do not go for speed, go for correct posture of movement.

For the metcon, go for speed of movements and max rounds possible, but only if your form is correct. Do no substitute poor form for that extra rep. As always for box jumps make sure you stand up with complete open hips at the top. For the push ups, try to stay off those knees, elevate your arms on a box or bumper plates if needed. And sit up tall at the top of the sit ups.

Post scores to comments.


  1. Metcon: 11 rounds + 7 sit ups (20" box)

    Whew! After that GHD work the sit ups were mighty hard. For a minute there I thought maybe I would quit this one.

  2. P.S. Good picture Brad!

  3. SWOD: 10x2 of box squat 65% of max = 185
    & 5x5 of bench at 90% of max = 165 (first 2 rounds then drops droped it to 155)

    Metcon: 7 rounds in 15 min
    5 split jerk press @ 135
    10 push ups
    15 hip extensions

  4. SWOD:
    Back Squat 255# , 10x2 with 0:45 rest.
    Bench Press 261# 5x5

    AMRAP in 15:00 of:
    - 5 Jerks 185#
    - 10 Push Ups
    - 15 GHD Back Extensions

    I did 8 rounds+5 jerks+3 push ups. Back is smoked!

    And Danyel, Craig is the one who scoured the internet for hours to find a hot CF dude without a shirt on doing GHD sit ups. I cannot take credit for this one.

  5. Metcon: 4 rounds + 5 box jumps (24 in box).

  6. ghd sit up instruction
    hip extension instruction
    metcon: 14 rnd's +5 Box Jump's +10 PU's +3amsu's

  7. SWOD: GHD sit ups 3X 15
    GHD hip extensions 3X15

    Metcon: 11 rounds in 20:00 of:
    5 box jumps-20 in
    10 modified push ups
    15 abmat sit ups

  8. Metcon: 14 rounds w/ 24" box

    Good job on the picture Craig!

  9. I meant 11 not 4 rounds

    Metcon: 11 rounds + 5 box jumps (24 in box)

  10. Metcon: 11 rounds 24" box

  11. Metcon: 14 rounds(30" box)+ 5Box jumps, 10pushups

  12. Chris
    Metcon: 12 rounds + 5 box jumps + 10 pushups + 13 1/2 abmat sit ups @ Rx (yes, I'm counting the half sit up)

    Metcon: 11 rounds + 5 box jumps + 10 pushups @ Rx

  13. 13 rounds plus 5 box jumps w/30" box. Also landed a 41" jump but got spooked so I left it at that.