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Wednesday 160706 Split Lunge and a 4 Rounder

The dumbbell split squat (lunge) was previewed in a few class sessions last week- always a good indicator there’s more to come of something in the near future. Most are accustomed to this position in single steps or with walking in a more aerobic capacity OR with the split jerk in oly strength and power training. Today we look at the split lunge as unilateral squat strength work combined, obviously, with a high degree of balance as a prerequisite. Get the movement down and then add weight. For many, it will take a lot of practice before any/much weight can be added. Take it easy if this is new to you. Then make up for it on those burpees and sandbag carries. … You DO see that this is a new burpee, right!?

Visiting CrossFitter, Mike from CF Lakás, joins Darryl (pictured in full launch mode) and Peter in the med ball firing squad.
Visiting CrossFitter, Mike from CF Lakás, joins Darryl (pictured in full launch mode) and Peter in the med ball firing squad.

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
5pm CrossFit Endurance Specialty Session

DB split squat, 4 reps each leg
15 minute limit to moderate/max weight
Post max load to chalkboard/journals
-then-
Four rounds for time of:
15 burpee with lateral rebounding jump over sandbag
200m sandbag carry (80/60#)
Post time and load to chalkboard/journals

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