Category Archives: Lower Body/Legs

Front Squats then Bike Sprints

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3 rounds

  • 5 x Front Squat @ 85-90% of 6RM from last time

Rest 2 minutes, then 2 rounds, resting 2 minutes between rounds

  • 20 x Kettlebell Goblet Squats @ 32kg

Then the Crossfit New England WOD from Sept 17… 3 rounds for time with a 1:1 work rest ratio (should be a partner WOD where one partner works while the other rests)…

  • Bike 500m
  • Rest 1:1
  • Bike 1000m
  • Rest 1:1
  • Bike 1500m
  • Rest 1:1

Results: Used 170lbs for the Front Squats. Metcon 23:24.

Back Squats then a KB Complex

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7 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1 x Back Squat

Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm

  • 6 x Single Kettlebell Swing @ 20kg
  • 3 x Single KB Snatch
  • 2 x Single KB Overhead Reverse Lunge (R+L=1rep)

Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.

Cleans and Squats then Burpees and Weighted Situps

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5 sets of

  • 4 x Back Squat @ 10lbs/5kg heavier than last time

Then 5 rounds increasing weight per round

  • 3 x Hang Power Clean
  • 8 x Front Squats

Then as fast as possible, accumulate

  • 50 x Weighted Straight Leg Situps @ 10kg

Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.

Back Squats then Hip Thrusts and Weighted Pullups

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5 sets of

  • 4 x Back Squat @ same weight as max 3 x Pause Back Squat from last time

Then Accumulate

  • 50 x Bodyweight Hip Thrusts
  • Every time you break do 5 x Weighted Pullups @ 20kg ( rest up to 20 seconds between reps as needed to get all 5 in )

Then 3 sets of

  • 10 x Pike Lift over Kettlebell
  • 60 second Plank Hold

Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.

Front Squats and RFE Split Squats then KBS, V-Ups and Thrusters

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Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds

  • 3 x Front Squat @ 87-92% of 1RM (heavier than last time)

Then 3 rounds of…

  • 10 x Rear Foot Elevated Split Squats per Leg @ 16 kg per Hand

Then for time 21-15-9 of

  • Kettlebell Thrusters @ 14kg per hand
  • V-Ups
  • Dual Kettlebell Swings @ 14kg per Hand

Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.