Category Archives: Lower Body/Legs

Back Squats then KB Swings and HSPU

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4 rounds of

  • 5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

  • 8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

  • 200 x KB Swings @ 24kg
  • EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.

Deficit Deaflifts and Hip Thrusts then MUs

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3 rounds of

  • 5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

  • 8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

  • 30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.