# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DeIgBKKEym5
- **Gondola URL:** https://gondola.cc/posts/71288563-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f44d546013.jpg
- **Posted:** 2026-10-06T00:30:24.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Tuesday 261006⁣
⁣
For time:⁣
1,600-meter run⁣
100 GHD sit-ups⁣
100 back extensions⁣
1,600-meter run⁣
⁣
Partition the sit-ups and back extensions any way.⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's effort is a long, high-rep workout that will tax your midline and posterior chain. Find a moderate running pace that allows you to get in the door and get right to work on the GHD. Consider breaking up the sit-ups and back extensions to allow short breaks and avoid hitting complete fatigue on either movement. Aim to complete at least sets of 10 reps with no more than a 30-second break. Keep in mind, the prescribed posterior movement is a back extension. This will be slower than a hip extension due to the demand of the movement. If you have limited experience with the back extension, scale the reps or consider scaling to the hip extension.⁣
⁣
Intermediate option: ⁣
For time:⁣
1,200-meter run⁣
75 GHD sit-ups to parallel⁣
75 back extensions⁣
1,200-meter run⁣
⁣
Partition the sit-ups and back extensions any way.⁣
⁣
Beginner option:⁣
For time:⁣
800-meter run⁣
50 AbMat sit-ups⁣
50 PVC good mornings or 50-second Superman hold on the GHD⁣
800-meter run⁣
⁣
Partition the sit-ups and good mornings any way.⁣
⁣
📍Level 1 Seminar at crossfitcentrallondon⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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