2015-04-16

THURSDAY WORKOUT

Fun with an alternative strength movement...

SINGLE LEG STRENGTH:
10 Weighted Pistols OR Weighted Box Step Ups (12-20" depending on leg length)
* Only do weighted pistols if you have good knee control... No excessive falling inward...

Perform all 5 reps on your left leg, then all 5 on your right leg...

Load up anyway you like... DBs, KBs, Barbell, etc

20 minutes to work up to something challenging with good knee & hip position for 2-3 sets...

DON'T go to technical failure on this one... Be perfect with heavier weights...

WORKOUT:
30 Push Ups (Use an elevated kids bar as a scale, if needed... No knees)
:30 L-Sit (Hands on boxes)
25 Push Ups
:25 L-Sit
20 Push Ups
:20 L-Sit
15 Push Ups
:15 L-Sit
10 Push Ups
:10 L-Sit
(10 minute cutoff)

Remember to load/lead with your shoulders on the Push Ups like we have been practicing...

Get as many reps and extra seconds of holding as possible!! :)

Scale to 20/15/10/5 if you absolutely need to...

POST YOUR WEIGHT AND TOTAL TIME OR REPS COMPLETED TO COMMENTS

4 comments:

CrossFit Hydro said...

Messed with my squat for an hour...

Lots of reps with just 45lbs... Some hip shift is still there... Can't figure it out :$

6:55 for the workout and max rope climbs with the time remaining (11 reps)

JVB

John Dunn said...

BW step ups/Pistols on a plate
91 reps rx

Lisa Dempsey said...

Pistol work was uneventful b/c of knees. They're just too worn out to this move correctly.
78 reps

Rachel said...

BW stepups and pistols
9:29- scaled to 20/15/10/5