Category Archives: Lower Body/Legs

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

Deadlifts, Box Jumps, Double Unders and Handstand Walk

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Every 3 minute for 9 minutes

  • 3 x Pause Deadlift (2 second pause below the knee) @ 80% of 3RM

Immediately followed by every 3 minutes for 6 minutes

  • 6 x Touch and Go Deadlifts @ 80% of 3RM

Then 2 round, rest as needed

  • 10 x High Box Jumps

Then for time

  • 3 x Dumbbell Deadlift @ 34kg per hand
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 6 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 9 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk

Results: Used 110kg for the Deadlifts. Not sire about my form during the pause…. felt like my shoulders were slumping. Box Jumps around 90cm. Metcon 11:05. Suggest subs for the Handstand Walk… 6 x Plate Walks or 2 x Wall Walks.

Front Squats and Hip Thrusts then Row, DB Push Press, DB Front Squat

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Take 5-7 rounds and work up to a heavy

  • 1 x Front Squat

Then 4 rounds of

  • 15 x Hip Thrusts with one second pause at the top @ 135lbs/60kg

Results: Front Squat

  • 3×135
  • 3×165
  • 3×185
  • 1×195
  • 1×205
  • 1×215
  • 1x220lbs/100kg

Matched my old 1RM from some years ago, so happy with that. Hip Thrusts took a lot of time so didn’t do a metcon today.

Back Squats then Reverse Lunges and Pullups

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3 rounds of

  • 15 x Back Squat @ Body Weight plus 10lbs

Then, based on the Crossfit WOD from 24 June, for time, every 10 minutes for 2 rounds

Round 1 – 00:00 -10:00

  • 12 x Alternating Goblet Reverse Lunge @ 24kg (R+L=1 Rep)
  • 24 x Strict Pullups
  • 12 x Alternating Goblet Reverse Lung @ 24kg

Round 2 – 10:00 – 20:00

  • 6 x Alternating Goblet Reverse Lunge @ 32kg
  • 12 x L-Sit Pullups
  • 6 x Alternating Goblet Reverse Lung @ 32kg

Results: Used 165lbs/75kg for the Back Squat. Metcon first round in approx. 4:30, second round in approx. 3:15.

Back Squats and Handstand Hold then Wall Balls, Pullups, DB Squats and Bike

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3 rounds of

  • 20 x Back Squat @ Body Weight
  • Max Handstand Hold
  • Rest 2 minutes

Then Street Parking’s Vault WOD #23

  • 60 x Wall Balls / Sandbag Thrusters
  • 40 x Kipping Pullups
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • Bike 1600m
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • 40 x Kipping Pullups
  • 60 x Wall Balls / Sandbag Thrusters

Results: Back Squats used 70kg, did 2 sets of 20 but stopped after 15 reps in the last set. Challenging. Metcon 22:39 with 20kg Sandbag Thrusters.