3 rounds of:
Deadlift, 10 reps
Glute-Ham Developer (GHD) Situp, 30 reps
source: crossfit.com workout from a few days ago
time: 15 minutes
works: hamstrings, glutes, core
my effort: 6
I focused more on weight and form than speed on today's workout, because both of these lifts can be hard on the lower back if performed incorrectly.
The GHD situp used to be called the "Roman Chair Sit Up", and is fairly uncommon. The exercise moves the core from near hyper-extension to near-full flexion. The role of the core in this movement is primarily isometric. In other words, you're holding yourself back from over-extension. This is in line with the thinking that the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic. In either case, it's a difficult exercise to perform. Not many gyms have the equipment for it; I used the half-bench on a lat-pulldown machine.
The deadlift is fairly self-explanatory. There aren't many better lifts for developing explosive power in the glutes and hamstrings.
If you perform these exercises, be sure to use a light weight (or low reps for the situps) until you're confident that you're applying correct form. The lower back can suffer if you're not careful. In fact, if you suffer from lower back problems, I'd avoid the GHD situps entirely, and go light on the deads. No sense hurting your back.
Deadlifts, 10 reps/GHD Situps
275lbs x 10/body weight x 30 reps
295lbs x 10/bw x 30
315 x 10/bw x 30