Leg day Wednesday

Apr 3, 2020 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Video Breakdown:

Breakdown with Arturo – https://youtu.be/PHaGQ1LXz_o

We will be hosting Zoom classes starting today @ 12 and 6pm.

Here is the link to join into our Zoom Online classes:

https://zoom.us/j/5119722721, Meeting ID: 511 972 2721

Warm-up

2 Rounds of:

30 Step Back Lunges (15/leg)

5 Push-up Inchworms

10 Wipers (per side)

10 Walking Toe Touches (5/leg)

Strength

Front Rack DB Lunge (Alternating)

Find a tough weight for 30 reps (15/leg)

Then complete 3 sets of 20 at that weight (10/leg)

Rest 1-2 minutes between sets

Single Leg Hip Thrust (with DB)

Build to a tough set of 12 reps per glute. Make sure to squeeze and hold the top of each rep for a good moment. Remember to not just aim for ‘hips high.’ Keep abs tight, ribs in, and squeeze your glute!

Rest 1-2 minutes between sets.

Metcon

Metcon (No Measure)

FOR QUALITY:

8 Single Leg Hip Thrusts (weak side)

24 V-Ups

8 Single Leg Hip Thrusts (strong)

20 V-Ups

8 Single Leg Hip Thrusts (weak side)

16 V-Ups

8 Single Leg Hip Thrusts (strong)

12 V-Ups

8 Single Leg Hip Thrusts (weak side)

8 V-Ups

8 Single Leg Hip Thrusts (strong)

4 V-Ups
Use same weight as your tough set of 12 from before.

Sub Lying Leg Raises for V-Ups if you can’t get full ROM.