Tag Archives: Reverse Lunges

Glute Bridges then DUs, Snatches and Lunges

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Take 15 minutes and work on a Gymnastics move.

5 rounds of

  • 5 x Barbell Glute Bridges @ 50kg
  • Rest 30 seconds
  • 8-10 x TRX Reverse Rowswith feet on bench
  • Rest 60 seconds

AMRAP in 10 minutes of

  • 30 x Double Unders
  • 10 x Alternating Dumbbell Snatch + 2 x Reverse Lunge @ 20kg

For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.

Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.

Front Squats then DUs, Dumbbell Snatch and Reverse Lunges

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Inspired by the Crossfit Invictus WOD from today.

3 rounds of

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%

Rest 2 minutes between rounds.

Then every 2 minutes for 10 minutes

  • 1 x Front Squat @ 90%

Then 3 rounds for time of

  • 100 x Double Unders
  • 20 x Alternating Dumbbell Snatch
  • 10 x Dumbbell Overhead Reverse Lunge Left Hand
  • 10 x Dumbbell Overhead Reverse Lunge Right Hand

Results:  Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.

Deadlifts then KBS, DUs, Reverse Lunges and Step Ups

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Followed the Crossfit Invictus WOD from July 22, 2019.   Did the Deadlifts as prescribed.  Modified the metcon as follows:

For time

  • 100 x Double Unders
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Reverse Lunges @ 20kg per hand (25 lunges per leg)
  • 25 x Step Ups to a 20inch Box @ 20kg per hand

Results:  For the Deadlift 150-185-215-240-220-195lbs.  Metcon 13:40.  Really hard on the forearms.  Got the 100 Double Unders unbroken :-).

Run, Overhead Lunges and V-Ups

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Travelling this week, so this short Streetparking WOD which was posted on Instagram was a good choice.  I modified it slightly since I didn’t have any rope to do Double Unders (Rx had 100 DUs instead of the run).

For time 

  • Run 400m/0.25mi
  • 50 x Single Arm Overhead Dumbbell Reverse Lunges (25 right arm overhead /25 left arm overhead) @ 35lbs
  • 50 x V-Ups (or Toes to Bar if you have a bar)
  • 50 x Single Arm Overhead Dumbbell Reverse Lunges
  • Run 400m

Results:  13:24.

Deadlifts and Lungesters

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 Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.

Deadlift

  • 5 x @ 75-80%
  • 3 x @ 80-85%
  • 2 x @ 85-90%
  • Max Reps at 80%

EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds.  This is the Street Parking WOD from Marh 14 posted on Instagram.

  • 6 x Deadlifts @ 95lbs
  • 3 x Lungsters @ 95lbs

Results:  Deadlifts used 235-265-285lbs.  Max reps 11 @ 235lbs.  For the metcon, started as an EMOM, ended as a AMRAP.  Only got to 4 rounds plus 8 reps (5th minute) on the EMOM.  Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes.  Completed 6 rounds plus 7 reps for the second part.  Total 11 rounds plus 6 reps.  Should have gone with 75lbs.