CROSSFIT SUFFOLK  **  Forging Elite Fitness

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

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Bigger Stronger Faster put together an 11 page report on the glute ham developer, proper use and various exercises which includes athletes who have used or are using the GHD to improve performance .

The Glute Ham Developer from Bigger Stronger Faster

The below link is to impress upon you how cautious one should be when doing GHD sit ups.  GHD sit ups are something to be worked up to when performing high reps.  Of course "high reps" is going to mean different things to different people.  If your experience with GHD sit ups is limited it is necessary to scale back the reps.  The GHD sit ups, when over done, will be felt two days later.  The soreness will stay with you for at least a few days. Really over doing it will make you feel as if you can't straighten up–not beause your back is sore, but because your abs are!

If you didn't know…..now you know!

CrossFit Discussion Board thread re: GHD sit ups and soreness  

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