3 Rounds:

1:00 Row (increase speed each round)

8 Spider-Man Lunge w/twist

5 Cobra to hip snap

2 Broad Jumps


Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat


Back-Rack Front Foot Elevated Split Squat

5X3 (per leg)

Increase weight ea set

Video courtesy of T-Nation.

Third go at our foot-elevated split squats.  Reps drop to 3 per leg per set, so aim to go heavier than the 3X5 week.  Big thing to remember, keep you torso as upright as possible.  Some folks have a tendency to lean forward when performing lunges like these.  To save your back, don’t let that happen.


3 Rounds:

10/8 Cal Row

50′ Walking Lunges

10/8 Cal Row

50′ Burpee Broad Jumps


Time Cap: 16 Min

Videos courtesy of CrossFit HQ and Train FTW, respectively.  Quick demos for the Walking Lunge and Burpee Broad Jump.

Looking for a good pace on the row, and then smooth movements through the lunge and burpee broad jumps.  With the burpee broad jumps, aim for that soft landing, and dropping back down for the next burpee (don’t shuffle the feet to move further down the path).  Suggest setting up a 25’ section to go down and back.

Scaling Options:

Walking Lunge -> Air Squat + 2 steps

Burpee Broad Jump -> Burpee + 2 steps

Cool Down:

Scorpion Stretch – 1 Min per side


Spider-Man Lunge hold – 1 Min per side


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