Category Archives: Lower Body/Legs

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

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10 rounds of the following complex

  • 1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
  • 1 x Front Squat @ 36kg
  • Repeat for 3 a total of sets
  • Rest 1 minute

Then AMRAP in 12 minutes

  • 3 x Single Arm Kettlebell Swing @ 20kg
  • 3 x Single Kettlebell Deadlift
  • 3 x Single Kettlebell Row
  • 3 x Single Kettlebell Thruster
  • Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Front Squats and DB Rows then Row and OH Reverse Lunges

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5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Back Squats then Row, Step Ups, V-Ups and Bent Rows

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5 rounds, work up to a heavy

  • 10 x Back Squats

Then, based on the Crossfit Mainsite WOD from March 21, for time

  • 1000m Row
  • 30 x Box Step Ups @ 14kg per hand (total, 15 per leg)
  • 20 x Dumbbell Bent Rows @ 14kg per hand
  • 10 x V-Ups
  • 1000m Row
  • 10 x V-Ups
  • 20 x Dumbbell Bent Rows
  • 30 x Box Step Ups
  • 1000m Row

Results: Back Squats 95-135-155-175-185lbs/84kg. Metcon 22:41. 1000m Row in approx. 4:00-4:30-4:30.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

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Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Then 3 rounds of

  • 8 x Hip Thrusts
  • 15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

  • Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
  • Minute 2 – 8 x Front Squats + Max Burpee Pullups
  • Minute 3 – 7 x Front Squats + Max Burpee Pullups
  • Minute 4 – 6 x Front Squats + Max Burpee Pullups
  • Minute 5 – 5 x Front Squats + Max Burpee Pullups
  • Minute 6 – 4 x Front Squats + Max Burpee Pullups
  • Minute 7 – 3 x Front Squats + Max Burpee Pullups
  • Minute 8 – 2 x Front Squats + Max Burpee Pullups
  • Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)

Back Squats then CF Open WOD 25.1

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3 rounds of

  • 5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

  • 3 x Burpees (Rx is lateral over the DB)
  • 3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
  • 10 x Lunges (Rx is 2 x 4.5m walking)
  • 6 x Burpees
  • 6 x Single Dumbbell Hang Clean and Press
  • 10 x Lunges
  • 9 x Burpees
  • 9 x Single Dumbbell Hand Clean and Press
  • 10 x Lunges
  • etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).