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Aug
04
2022

Thursday

By admin 0

CrossFit Kendall – CrossFit

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Metcon

Metcon (5 Rounds for reps)

5 sets:

2:00 Amrap

4 Bar MU

4 Wall Walks

Max effort Push-ups

rest 1 minute between rounds

Accessory

A1.: Rear Foot Elevated DB Split Squat (4×10)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Rear foot elevated DB Split Squat

https://youtu.be/x5CeQjVetOU

A2.: Standing Barbell Calf Raise (4×15-20)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

Standing Barbell Calf Raise

https://youtu.be/IBhLc4VsjxM

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