Tag: lunges

Two men face each other and raise their fists in front of a crowd and bright lights directed skyward.

Part 1

Bulgarian split squats* 12-12-12-12
Snatch deadlifts with shrug 12-12-12-12
Rest 2 minutes between sets

*For the split squats, alternate front/back leg elevated

Part 2

4 supersets of:
12 barbell cossack lunges
12 single leg kettlebell RDL’s
12 barbell roll-outs
12 strict toes-to-bars
Rest 90 seconds

 The #204Open details and early team rosters have been announced. Recruiting starts now. Click button below to find out more.

 

I Want to Have Fun in the #204Open

CrossFit 204-Legends Lunge2 SeptMonster Mash

Part 1

40 wall-ball shots (20/14 lb., 10/9 ft.)
40 box jump-overs (24/20 in.)
20 pull-ups

30wall-ball shots (20/14 lb., 10/9 ft.)
30 box jump-overs (24/20 in.)
15 pull-ups

20 wall-ball shots (20/14 lb., 10/9 ft.)
20 box jump-overs (24/20 in.)
10 pull-ups

30wall-ball shots (20/14 lb., 10/9 ft.)
30 box jump-overs (24/20 in.)
15 pull-ups

40 wall-ball shots (20/14 lb., 10/9 ft.)
40 box jump-overs (24/20 in.)
20 pull-ups

Time cap: 25 minutes

Rest 5 minutes

Part 2

400-m walking-lunge time trial (55/35 lb.)

Run the driveway, out and back in.

Time cap: 10 minutes

CrossFit 204-A squats
Wall-ball shot or back squat, the mechanics don’t change.

“We’re Done Here”

In no particular order, complete the following work:

1-mile run

100 feet of overhead walking plate lunges (45/25 lb.)

100 kettlebell snatches (50 per arm, 55/35 lb.)

100 wall-ball shots (20/14 lb., 10/9 ft.)

100 chest-to-bar pull-ups

Athletes can break up the reps and employ their own strategy to complete the work.