S/S/S:
Back Rack Reverse Lunge
3X5 per leg
Increase weight ea set
Video courtesy of Train FTW. Week 2 of the Back-Rack Reverse Lunge. Reminder on technique: Take the barbell from the rack, take no more than a step back. From here, set the feet shoulder distance apart. Keeping the torso upright and without twisting the hips, take a step back with one leg. Once your foot makes contact, lunge down on that leg until the knee gently touches the floor. Once it touches, push through the opposite foot to come back to a standing position. Bring the back floor back to even with the front foot. Repeat on the other side. These are going to open up some areas of work we previously haven’t gotten on the legs and will help increase the flexibility in your legs for any squatting variations…also good booty gains from these! The goal of the 3X5 is to start with a weight where the last rep gets somewhat challenging. Then, increase the weight the next set. This continues for all 3 sets of 5. Let’s get after it!
WOD:
For Time:
1 Round of “Cindy”
60′ Walking Lunge
2 Rounds of “Cindy”
60′ Walking Lunge
3 Rounds of “Cindy”
60′ Walking Lunge
4 Rounds of “Cindy”
60′ Walking Lunge
5 Rounds of “Cindy”
60′ Walking Lunge
20 Min Time Cap
*1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats
For the Walking Lunge, mark off a 30’ section on the floor. This way you can lunge down to the 30’ mark, turn around and lunge back to the starting spot. Highly suggest staying in the same spot when doing your pull ups, pushups, and air squats. Walking from spot to spot will take away precious time and may keep you from finishing under the time cap.
Scaling Options:
Pull Ups -> Buddha Pull Ups
Push Ups -> off a bench
Air Squats -> to depth (put a med ball or stack of weights under you to hit the same depth every rep)
Walking lunge -> in the 60’, take two steps, perform an air squat. Repeat the whole 60’
Joint Strike CrossFit 