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Day 32: Heavy Legs

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CrossFit Staunton – CrossFit

Warm-up

In as few sets as needed:

100 Push Ups

100 Sit Ups

100 Squats

A: 3 Back Squats + 2 Front Squats (Max Weight in this complex)

Complete 3 BS, rerack, then complete 2 FS

B: Lower Accessory Work

Choose 3 to 5 lifts to train weaknesses in your lower body. Train in this sequence: lower back, glutes, quads/hams, abs. These are suggestions and by no means an exhaustive list. If you know of others that work better for you or would like to try something new, let coach know so we don’t worry about you.

Lower back: reverse hypers, good mornings, rig-banded hands to hips, atlas stone cleans/deadlifts, double kettlebell swings/cleans

Glutes, hams, quads: weighted lunges, bulgarian split squats, romanian/stiff-legged deadlifts, jumping lunges, box jumps, sled dragging, GHD back extensions, reverse hyper

Abs: KB windmills, weighted sit ups, GHD sit ups, ring supported planks, v-ups, t2b, k2e, torture twists, barbell roll outs, hollow rocks, knee tucks