CrossFit Athletic Group

Since our new GHD machine is finally ready use, we will now be including it more in warmups and workouts. And as with many of our other bodyweight movements, it will be seen as just another way to challenge our midline position. When moving through either a GHD sit-up or a Hip extension, we should not see any change between our belly button and head. Here, you can see Shannon's demo of a GHD sit-up from her one-on-one sessions this winter.

Notice, as Shannon is going through the movement, she keeps the two-thumb rule in tact to protect her spine. The same can be said when we are flipped the other way for a hip extension. We went over a lot of techniques for both at the 11 am session today. So if you weren't there, you're probably going to be behind on what we are looking for, so try to pick up as much as you can. As a start, we will be limiting the range of motion to the point before we begin to break. Once we get used to the movement, then we will be allowing some athletes to move into global extension and flexion. But for now, none of these...