Three rounds for time:
15 Jerks, 185#/125#
30 Medicine ball walking lunges, 20#(14#)
Post time to comments and BTWB.
Without trunk flexion, you aren’t working the abs…. right?
At first glance, the GHD sit-up appears to rely almost soley on the hip flexors to lift the torso from the back position (hyperextension) of the sit-up. But rest assured, the abdominals are utilized for both midline stabilization and assisting the movement from hyperextension to flexion. Don’t believe me? Ask an athlete who appears to have some experience if he/she has ever performed the “GHD slither”.
While the hip flexors (rectus femoris and iliopsoas) are doing the vast majority of the work raising the trunk, the abdominals exhibit the the worst of the delayed onset muscle soreness. This is because the work being done by the abs is in isometric contraction (static stabilization). To avoid the slither, start by only lowering to a position parallel to the floor (horizontal). With a partner there to spot you, perform 10 or so reps and see how your body reacts. Increase the range of motion as you build capacity on the GHD, but always limit repetitions as you add ROM.
