VIDEO: THE WALKING LUNGE

CrossFit:

 

Barbell and Oly Club:

Strength Bias:
1 Snatch From Block, pick load
Every 1 min for 8 mins.

 Work to 80% of 1RM. 8 working sets of 1 Rep. Start a new set every minute on the minute. Linear progression each week. Target 10# increase / week if work sets are above 220#. Target 5# increase / week if work sets are below 220#.

Strength Bias:
Front Squat 1x1 at 80% 1RM
Front Squat 1x2 at 75% 1RM
Front Squat 1x2 at 75% 1RM
Rest as needed between sets.

Work to 80% of your 1RM Front Squat. Then, 2 drop sets. Linear progression each week in your heavy single. Both drop sets at 30# down if your heavy single is over 285#. Both drop sets at 20# down if your heavy single is below 285#. Target 10# increase / week if your heavy single is above 285#. Target 5# increase / week if your heavy single is below 285#.

Strength Bias:
Deadlift 1x1 at 90% 1RM
Rest as needed between sets.

 Work to a 90% of your 1RM Deadlift. Linear progression each week. Target 20# increase / week if work sets are above 440# Target 10# increase / week if work sets are below 440#.

Strength Bias:
Stiff Legged Deadlift 2x5
Use the same weight for each set.
Rest as needed between sets.

 2 sets of 5. Your weight is based on today's heavy Deadlift single. Both sets should be done at the same weight. Drop 130# down if your heavy Deadlift single is over 440#. Drop 65# down if your heavy Deadlift single is below 440#..

Strength Bias:
Pistol (Right Leg) 8-8-8, using heaviest weight per set
Pistol (Left Leg) 8-8-8, using heaviest weight per set
Glute Ham Raise 10-10-10, using heaviest weight per set

Superset.

Video:

CrossFit Seminar Staff member Julie Foucher demonstrates the walking lunge. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™