Day 47: Wednesday, April 16


The Good Morning
Written by Zach Erick

A strong Posterior Chain (PC) is essential to becoming a great lifter. With the amount of stress we put on our backs, glutes, and hamstrings in CrossFit, we should be exploring all avenues to strengthen these muscles. We regularly program lots of great exercises in our Performance and Fitness sessions to strengthen the PC. This includes Deadlifts, RDLs, and Bent-Over Rows – the list goes on and on. There is one movement I’d like to shed some light on that we don’t do too often, but I feel is a great exercise to practice on your own time – the Good Morning.

The Good Morning is a hip-hinge movement with the weight loaded on the shoulders. You set up the same as a low-bar back squat with the bar resting over the traps versus directly on top of the traps. You line your hips beneath the shoulders, toes slightly flared out, and a soft bend in the knees. It’s important not to bend the knee any more then it is already bent in the beginning of the movement. From here, just like the RDL, you push your hips back as far as you possibly can, getting your chest as parallel to the ground as possible. Once your hips are as far back as possible, with a perfectly straight midline, you then bring your hips forward to full extension.

Screen Shot 2014-01-28 at 12.11.03 PM

Example of the Low Bar Position

This is also a great warm-up to perform before a workout. Load the bar with a light weight and perform 8-10 reps with a 30X0 tempo for a few sets.

From CrossFit Invictus



  • 3 sets of 5 reps of Squats @ 75%, 80% and 85% (plus 5-10 pounds)

Met-Con WOD:

  • 10 Front Squats @ 95/65
  • 30 calories on the rower/Airdyne/SkiErg
  • 10 Deadlifts @ 95/65
  • 30 Toes to Bar
  • 10 Good Mornings @ 95/65
  • 30 Jack-Knife Sit Ups
  • 10 Power Snatches @ 65/35
  • 30 Double Unders
  • 10 OHS @ 65/35 (you may add weight)
  • 30 Mountain Climbers
  • 10 Overhead Lunges @ 65/35
  • 30 Burpees




About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 16, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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