For the Love of Leg Day

July 4, 2018

For the Love of Leg Day It may already be Summer, but it's never too late to get that beach body you've been dreaming of. While many people thought Crossfit years ago was a trend that would soon fade, it's proven to be one of the most effective ways to lget in serious athletic shape with its mix of high intensity interval training, powerlifting, plyometrics, gymnastics, Olympic lifting and calisthenics. This "sport of fitness" will challenge you no matter your level - from beginner to advanced. Whether you're a seasoned Crossfit competitor, or you swore you'd never step into a Crossfit Box to save your life, the strength, power and physique shaping benefits are endless.

 

Here's a workout that takes some bodybuilding staples and combines them with the advanced movement of Pistols (single leg squats) and power movement of sled pushes*.

 

*while this is for time, make sure to perform each movement with proper form and technique over time. If Pistols are too advanced for your current level, substitute Crossfit Style burpees and work on Pistol progressions to develop balance and technique to properly perform exercise.

 

Option A: recommended for the more experienced athlete - but please feel free to scale as needed.

For this workout the goal is to perform 21 repetitions of each exercise listed, then 15 reps, then finally 9 reps of each exercise. Followed by the killer 200m sled push to clock out your time (so you can challenge yourself against others or note your time to beat for a workout on a later day). 

The recommended weights are listed below, as follows: 

Male weight / female weight*

*Please modify weight used if necessary to match skill level and ability - and if you have any doubts, we suggest using lighter weight. This workout is not for the faint of heart.

Perform 21 reps, 15 reps, then 9 reps of the following exercises:

Front Squat 135 lbs male/ 95 lbs female

Deadlift 225 lbs male/135 lbs female

Pistols

200m sled push 225 lbs male/135 lbs female


Option B: recommended if you're new to fitness or for individuals performing this style workout for the first time. 

Pick a weight that is challenging (the 21 reps should be difficult to perform in one unbroken set). 

Perform 21 reps, 15 reps, then 9 reps of the following exercises:

Goblet Squats
Kettlebell Deadlifts
Jumping Squats (no weight)

Then cash out for time with a 
100m sled push 

 

 

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