CFWUx2
27:05
Did sets of 15. 100 back ext 100 wb

Didn't keep time but probably spent 15 or 20 minutes doing box hip/back extensions (15,15,10,10) with 15 wall balls@9kg after each break. Took me about 30 minutes to jimmy a cushioned box and a weighted hip belt around my ankles to hold me down. It was worth the effort because having tried many other subs since using a GHD, I found this the closest sub.

22:51

14:28

13:51 rx 12-16 reps per set on hip-back ext. Unbroken wall ball sets 
9:25 to 70 

subbed hip extensions
9:41
5 sets of 20

Facility limited today, subbed 5 rounds of 20 Jefferson curls / 15 MB Cleans.  Not for time, but my back is on fire!

4:47 unbroken
Scaled/subbed to 100 banded good mornings
M / 40yo / 176cm / 72kg

Took at week off after going 5 days a week for 10 weeks straight. Restarted with this one.

Rx'd 6:54. Used a 20# med ball for the wall balls.

4:06

6:27 

Rx 12 lb ball

This looks great but where are the written instructions?  Am I supposed to guess which ingredients go in the meatballs and which are part of the sauce?

5’8” / 169 lb / 21 / M

Rx’d 3:20
18 lb ball

Did 60, wall-ball break, then 40. I feel like my form was good throughout, but seeing everyone’s scores makes me hope I didn’t accidentally cheat somehow

13:56 

Rx’d 
7:10
Way worse than last time.... probably because I did Open 20.2 just before this one.

10:13
Did 5 sets of 20
used 25lb db thruster ILO wall ball

Subbed 150 Russian swings with a 24kg kettlebell.
No breaks.
4:28
43/1.78m/75kg

4'18 RX

21:58
100 GHD Hip & Back Ext
10 Medball Thrusters (20lbs)
Broke it up in 10 sets nice and controlled. Not too familiar with this movement

SCALED
60 Hip & Back Extensions for time: 11:29
4 Breaks 
(15 x Wall Ball Shots @ 20# 10')

Since i don't have a GHD in my home gym

Sub
100 DL @ 55% body weight (barbell)
15 WB when break (20 lbs)

Should've lowered the WB weight to keep intensity up. Finished 10:29

7:12 in 4 sets (using 20 lbs medicine ball on breaks)

M / 31 / 5'8" / 150#

I did 50 hip-back extensions (I didn't want to blow up my back) with 5 GHD situps each time I broke:
10/10/8/10/12
I didn't keep time, did DB OH Presses, DB snatches to OH squats, 100cal assault bike, and HS practice after.

24:05 Rx (7 breaks)

22:11
Jefferson curls w/ #30 SBKB
#30 sandbag thrusters x 8 breaks

18:24 Rx 

Modified to 4 RFT:
20 good morning 35# barbell
12 wall ball 20# to 10'
7:54

Sub’d wall balls for Thrusters at 75lbs

=7:07 in 3 sets

5 rounds 60 wall balls

last round only had 6 extensions 

total time 9 minutes 57 seconds

6'2" (45 wb) rx

58 / 172

as rx'd -- 2:25 (unbroken)

9:06
Subbed 
100 Good Mornings (45#)
3 sets of 15 Wall Balls (10#)

4 rounds of 25 Jefferson Curls w/ 2x20 lb. DB
4 sets of 15 Wall-ball shots with 14 lb. ball

12:40 Rx : 20-15-15-15-15-20 reps on the hip back extensions. Gotta admit, got kind of anxious bc of the burn on lower back and sped a little the reps . Meaning: they were NOT slow motion. I did attempt to get a full rep each time and picture a game standard might be getting to extension at the bottom and at the top and in the correct sequence of flexion and extension. I have pretty decent body control. Even if I got some no reps I felt I did a legit workout today.

20.2 Thrusters - Du and box jumps? 

34/M/195/5’9

9:08
5 sets of 20 of extensions with 15 WB’s @20lbs

16:03 5 sets of 20 GHD/15 thrusters
Subbed #45 BB thrusters for wallballs.
Moved slower to concentrate on execution. Definitely feel it in my glutes and hamstrings.

F/46 - no GHD, subbed 20lb KB hello dollies
Fairly quick- butt still smoked.  Ended up with 60 WBs

19:06 with 7 breaks - Rx
That pump though.

28’57”
Rx...posterior chain on fire 🔥 

My time :21:28
Jefferson Curls (16kg kb/35lb)
For time 
100 Jefferson Curls
Same wall balls 
My sets 
22-18-21-24-15

Dumbbell thrusters (2x16lbs) in place of wallballs.
7 segments (90 thrusters)
13:37

Great article. I like that we’re constantly re-evaluating how many of these studies actually make sense to use, versus trying to make sense of conflicting outcomes from studies. 

60, in sets of 22-18-20, with 3 sets of 15 thrusters w/ 45#.
9:15
170703:  15:12, Rx
Don't like how much that kind of volume tightens up my hammies.

Followed by a shoulder press workout:
10-45# bar
5-35# DBs
10-45
6-35s
5-85
7-35s

This workout is guaranteed to spice up your posterior chain and lower body. Here are some scaling thoughts:
Hip-back extension- I consider the volume of this movement to be high. If you have never seen or executed this movement before, here is a video with a demonstration and primary points of performance: https://www.youtube.com/watch?v=QdCzafAXJhY. Do not sacrifice quality for speed on this movement. This exercise is very demanding when done correctly and most of my athletes will need to scale the movement or reduce the reps. For athletes that need to scale, but have some experience, I will most likely scale to a GHD back extension https://www.youtube.com/watch?v=xMyFXMZ6Ch0. I will have them focus on a controlled movement and proper execution on flexing and extending the trunk, correctly. For new athletes, I will likely have them perform a GHD hip extension https://www.youtube.com/watch?v=7X075Hrl5lE. I will have them perform this in a controlled fashion with the primary focus being on flexing and extending at the hip while keeping the trunk static. As a general guideline, if an athlete can perform 25 consecutive and controlled hip extensions, I will have them attempt back extensions today. If an athlete has the capacity to perform 25 hip extensions and 25 consecutive and controlled back extensions, I may have them attempt the back-hip extension today. I will scale the reps on an individual basis if needed.

Wall-ball Shots: I anticipate the volume of this movement to accumulate to a fairly high volume of reps, as completing even consistent sets of 10 quality hip-back extensions will prove to be difficult. I will have many of my athletes attempt this movement as prescribed. I anticipate that I will need to reduce the reps, load of the ball, or height of the toss for a lot of athletes to maintain consistency and range of motion. I will do this on an individual basis.

49/m/72”/202

Gymfit site recommended start with very light weight on JC. I did and was able to do all 100 unbroken. Going to add JC as part of warmup until I can comfortably do 35#. I had tried JCs once a couple of years ago @ 35# and it wrecked my back for days. Caution seemed the better part of valor on this one.

Global gym workout.

Jefferson curls w’ 45 LB bar.

Time 13:32 rx’d. 
Maybe did them to fast but felt good! 

Another practice day
untimed
5 rnds
10 hip-back extensions-slow and controlled
10 wall balls 20# 9'

100 h-b extensions looked intimidating but I got them in 6 sets. So, also 6 sets on wall balls. 

Globo scale: use a Roman chair or bench with a barbell if without a ghd.  A back extension machine will also work.  Moderate to heavy banded or barbell good morning are also a possible sub, any break brings on the wallballs or thrusters.  If that isn't available or feasible sub 100 kettlebell or dumbbell swings 70/53 lbs (50 lb db) (150 50lb db swings for men if in a hotel gym). Do thrusters or wallballs every time the kettlebell or dumbbell is stopped or dropped.  For wallballs, a dumbbell thruster can be subbed, 20/15lb dbs.  Perform the thrusters with explosion.

Champions Club Scaling Notes:

RANT:
Yet another workout that catches me off guard. You would think with like... what... 14 years of CrossFit experience I would learn when something looks easy on paper it's probably really hard. Welp, my lower-back was fried! Good stuff.

I SHOULD TRY THIS AS RX'D IF: I have already built up good midline stability habits with the hip hinge/squat movement pattern, ad have the coordination to do hip-back extensions well.

FIRST TIME WITH CROSSFIT VERSION:
Do 100 or 150 wall-ball shots; every time you break do a :30 hollow body hold (assuming you don't have access to a GHD).

GROUP VERSION: I'll probably turn this into a team workout. A classic AMRAP in 20 of wall balls and hip/hip-back extensions. One person runs while the other works on the stuff.

INJURY VERSION: 
Themes are: stamina, penalty for resting, squatting, braced spine extension/flexion, jumping. Pick two movements, one you can do for stamina and one you can do as a penalty.

WARMUP
Jump rope - always
Squat - wall ball prep
Box jump - wall ball descent prep (landing on box)
Pull-ups - spend some time overhead
[insert thing you suck at]

GENERAL FEAR LEVEL: 5. Hip-back extensions should be kind of slow, which means they will burn more, which means you'll have to rest if you want to avoid sets of 2 at a time.

Any more suggestions for those of us without a GHD or bench/rack??? I have used some metal p-bars before, but am not sure if that’s such a great idea. 

Warm-up for 191017:
GENERAL WARM-UP

2 rounds of:
45 seconds of jumping jacks
30 seconds of high knees
20 groiners
10/10 leg swings
45 seconds of a supported squat hold

SPECIFIC WARM-UP

Hip-back extension
3 sets of 3 reps of each:
1/4 hip-back extension + 1/2 hip-back extension + full range of motion hip-back extension

Wall-ball shot
5 squat therapy squats (3-sec down, 1-sec hold, 2-sec up)
5 medball squats
5 “high” wall-ball shots above target
5 wall-ball shots (to target)

Practice
5 hip-back extensions
5 wall-ball shots

INTENDED STIMULUS
.
This is a test of integrity. We don't mean that in terms of morals or ethics. We are not testing your character. However, the hip-back extensions are a form-specific movement. You see, with a snatch, the form is about efficiency, and it is subordinated to the standard: to get the bar overhead in one scoop. The form there was developed to allow athletes to lift the heaviest weight you can overhead --which is why there are lots of different ways of sntaching. With these extensions, the form itself is the exercise; form is the ulterior goal. This movement is slow and controlled in nature. You can get from the bottom of the box to parallel by just using momentum like a maniac, but that is not what we want. We want you to control the rotation of your pelvis, and the rotation of each one of your vertebrae. This will be easier at the beginning, but as you go into the workout and the fatigue sets in, the normal tendency will be to rush and to get sloppy. It is totally on you to keep yourself accountable. That's really hard. Remind yourself what you want to get out of your training. Is it a faster time or a better stimulus? A better stimulus will make you better in the long term, a quicker time is just that. If you don't have access to a GHD, you can use a box/bench and a barbell on a rack. If that does not work, Jefferson Curls are a good option too. On the wall-balls, try to keep the number of reps the same and change the weight so that you can always get the 15 reps unbroken. If scaling the total number of extensions, choose something you think you can get done within 6 to 7 breaks. This workout will test your grit. Can you keep excellent form, unbroken wall-balls, and a healthy pace throughout the whole thing? If you commit to this, tomorrow, 20.2 will be a breeze. Stay true to the athlete you want to be!

▶ OPTION 1
80 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots. 

▶ OPTION 2
60 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots. 

▶ OPTION 3
40 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.