Glute-ham developer skills progressions  

Explore the wonder of skills


Two rounds, each for time:

400m Run

25 GHD sit-ups

30 Hip extensions

Post skills fun and burpees to comments.


Charlie and Matt at the top of Hallets Peak, Rocky Mountain National Park.


  1. Derek :

    Just wanted to say that I really like the skills day stuff, I find it really helpful to just learn a re evaluate your form on stuff. Defiantly need to put in some more ghd and back extension work into what I am doing. Great workouts on a Sunday thanks Matt!

  2. Matt :

    Thank Luke for that one… I agree, skills days are great. You don’t see a ton of skills days posted on the main site anymore, but if you look back in 2003 & 2004 you’ll see quite a few. CrossFit is rooted in skills and many times we lose sight of the importance of developing or refining skills. Thanks to everyone who participated.

  3. gerson :

    thats the second skills day i miss… it was my rest day, i really wanted too go. Muscle ups, hand stand push up, over head squat the list goes on and on…
    will there be another skills day when we can solely work on these skills/form?

  4. That’s an awesome top O’ the mountain pic!

  5. You may have professionally produced the very elaborate meaning in a really clean and simple method. I diligently recognize the value of it.

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