7
Jun

CrossFit North Reston – CrossFit

STRENGTH

Bulgarian Split Squat (6 x 6L/6R)

http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/

Description from Catalyst Athletics:

Execution

The Bulgarian split squat is simply a 1-legged squat with the rear foot elevated on a bench, box or similar. Adjust the distance of your front foot from the bench as needed to make sure the front shin is about vertical in the bottom of the squat. With a controlled speed, bend at the knee to lower yourself with an upright trunk until the rear knee lightly contacts the floor or an Abmat (don’t let it hit the floor or rest on the floor), then stand again pushing more through the front heel than the balls of the foot. Maintain the position of the front knee over the foot—don’t let it collapse inward or push it excessively outward. Perform the total number of reps on one leg before switching to the other leg.

CONDITIONING

Metcon (Time)

From CrossFit.com – November 30, 2016

https://www.crossfit.com/workout/2016/11/30#/comments

50-40-30-20-10 reps for time of:

GHD sit-ups

2-pood kettlebell swings
NOTE – This is a high volume of GHD sit-ups, and is not recommended for the majority of the population. AbMat sit-ups will therefore be our RX version of this CrossFit.com workout.

RX+:

As written with 2pd/1.5pd

RX:

AbMat Sit-ups

2pd/1.5pd

INTERMEDIATE:

AbMat Sit-ups

1.5pd/1pd

SCALED:

40-30-20-10

AbMat Sit-ups

KBS scaled as needed; KB deadlifts/hip hinge may be subbed for the swings

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