Tag Archives: Split Squats

Bulgarian Squats, Presses and Swings

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Double Under warm-up and then Front Squat mobility.

Not for time do 3 reps of each for 5 sets:

  • Bulgarian Split Squats with bar in Front Rack position (3 reps each leg per set)
  • Push Press from Front Rack.  Return to Front Rack after each rep.

Then 10 minute AMRAP in ascending ladder (do 1 rep of each, 2 reps of each, 3 reps of each and so on for 10 minutes).  Taken from Crossfit Ignite WOD of 12.8.2014.

  • Goblet Squat at 24kg
  • Kettlebell Swings

Result:  Squat/Press combo used 40Kg.  For the Metcon reached 11 Swings plus 5 Squats.

Note to self:  Be sure you are in a stable, neutral position before the Bulgarian squat so you don’t tip to one side.  Didn’t happen, but almost… 🙂

Bulgarian Split Squats, Double Unders and L-Sits

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Practice Double Unders for 15 minutes

Bulgarian Split Squat in Front Rack Position (  Demo )

5-5-5-5-5 @30kg

Five sets of:

  • L-Sit x 15 seconds
  • Rest 30 seconds

Result:  Double unders were OK.  Front rack position  could have been better, didn’t feel my elbows were up high enough but then did not have any issues with my wrists so not too bad.  On the weekend with heavier cleans I felt much better about my elbows.