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.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
