Tag Archives: Lunges

Front Squat plus Down and Back Chipper

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Front Squats for form

  • 5-5-5-5-5

Then for time perform the following:

  • 40 x Hand Release Pushups
  • 30 x Kettlebell Swings @ 24kg
  • 20 x Toes to Bar
  • 10 x Lunges with Bar in Front Squat Position @ 43kg
  • 20 x Toes to Bar
  • 30 x Kettlebell Swings
  • 40 x Hand Release Pushups

Result: Front Squats – 30kg-40kg-40kg-45kg-45kg.  Metcon: 13.27.

Weighted Pullups/Dips plus DU/Lunge/Snatch Metcon

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Set clock for five, two-minute rounds in each round perform:

  • 3 x weighted Pullups @ 15kg
  • Rest 20 seconds
  • 5 x weighted Dips @ 15kg

Then for time do three rounds of:

  • 30 x Double Unders
  • 20 x Lunges with 25kg Sandbag in Front Rack position
  • 10 x Dumbell Snatch @ 20kg per hand

Result:  For the metcon – 10:15.  Double unders were still slow, could only string 3-5 together at a time.  Note:  Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.

CF Invictus WOD from 4 Sept. Modified

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Dumbbell Lunge

3 x 20 @ 18kg per hand

Rest 1 minutes

Complete as many rounds as possible in 5 minutes of:

  • 20 x Double-Unders
  • 10 x Squats

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Man-Makers @ 10kg per hand
  • 10 x Burpees

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Push-Ups

Result:  Double unders still suck.  Set 1:  3 + 19  /  Set 2: 3  /  Set 3: 6

Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.