CrossFit 42 South

Wednesday – Front Squats + single leg strength/endurance + core

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

1min cardio

10 ring rows + :30sec FLR on floor + 10 cossack squats

X2 sets for quality

then prepping into the front squats

A: Front Squat (Build to a tough 5 reps for the day in 12min @22X1)

Strict to the tempo…Hold good form. Core stays engaged, keeping tension. Chest up, elbows up. Knees over toes, maintaining arch in your foot.

B: Back rack reverse lunge (5X 16 alternating legs )

every 2:00


work with a buddy and just i go you go speed.

this is more endurance than pure strength but the focus in on quality lunges and building up your strength form you weakier side to your stringer side.

Hild good form on these. Not shooting the hips up as you stand, knee tracking toe, back knee kisses the floor, (no slams) etc…

C: Metcon (No Measure)

Core finisher:

OPTIONAL if you have time and want it.

2 sets of:

:20-:30sec side plank/es

10-15 hollow rocks/ bent hollow rocks/ bent hollow hold

10 gluten bridges with :3sec hold at the top
For the glute bridge relly focus on getting the work in your glues not your lower back or hammys.

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