Monday, 8/26

CROSSFIT

Weightlifting

Split Squat (4 x 8)

Squatting with one leg elevated behind you.Little different from last week. Bar on your back. Out of the rack. 8 on each leg... Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.

Demo:
https://www.youtube.com/watch?v=W8Z_79tbMh4

Go immediately into the lateral lunges below. Try to get at-least 4 sets in, in a 20min. Window.

Weightlifting

Lateral Barbell Lunges (4 x 8)

8 each leg. Try to go a little heavier than last week. This combo together is going to make you sore, but it's a good thing! #bootygainz

Metcon (AMRAP - Rounds and Reps)

13min. AMRAP:
40 Calorie Row
50 Wall Balls 20/14
60 OH Walking Lunges with a 55/45 Plate
70 Double unders

*Can you make it back to the wall balls on the 2nd round?!

SWEAT!

Metcon

Every 7 min x 5 rounds
15/12 Cal Ski
50 Double Unders
15/12 Cal Row
10 Devil Press 45/30s
15/12 Cal Bike


Freddy HansenComment