TUESDAY APRIL 28, 2020 CrossFit Cure
Warmup 1:00 Olympic Wall Squat 2 Rounds 10 Dumbbell Row ea/s 10 Dumbbell Goblet Squats 10 Jumping Lunges 100m farmer carry 1:00 Squat Hold “Split Squat Day” *Record weight and reps for each set 5 sets of 5-15(depending on weight) split squats on each leg building 2 minutes rest between sets Athlete Notes: Keep weight and balance through front heel. This is not a lunge, so your torso should move straight up and down. To help keep proper movement, place your front foot only 6” or so forward, your heel should be between the knee and torso whereas in a lunge it is directly below your knee. The split squat squat is a leg exercise that offers stability, improved coordination, and unilateral strength and hypertrophy. Exercises like the split squat can further improve joint stability and minimize injuries that may arise from muscle imbalances and movement asymmetries. Strength, power, and fitness athletes should integrate split squats and the various alternatives and variations to maximize potential. Aside from increasing leg strength, lower body muscle mass, and enhancing knee and hip stability, the split squat is a very functional movement pattern to strengthen movement patterns. Human locomotion, in the form of walking, running, climbing stairs, hiking, etc; all rely on unilateral leg strength and coordination, making the split squat a practical way to train functional fitness. Finisher 5 Minute AMRAP * Record Rounds and Reps 20 situps 20 vertical rows
Warmup 1:00 Olympic Wall Squat 2 Rounds 10 Dumbbell Row ea/s 10 Dumbbell Goblet Squats 10 Jumping Lunges 100m farmer carry 1:00 Squat Hold “Split Squat Day” *Record weight and reps for each set 5 sets of 5-15(depending on weight) split squats on each leg building 2 minutes rest between sets Athlete Notes: Keep weight and balance through front heel. This is not a lunge, so your torso should move straight up and down. To help keep proper movement, place your front foot only 6” or so forward, your heel should be between the knee and torso whereas in a lunge it is directly below your knee. The split squat squat is a leg exercise that offers stability, improved coordination, and unilateral strength and hypertrophy. Exercises like the split squat can further improve joint stability and minimize injuries that may arise from muscle imbalances and movement asymmetries. Strength, power, and fitness athletes should integrate split squats and the various alternatives and variations to maximize potential. Aside from increasing leg strength, lower body muscle mass, and enhancing knee and hip stability, the split squat is a very functional movement pattern to strengthen movement patterns. Human locomotion, in the form of walking, running, climbing stairs, hiking, etc; all rely on unilateral leg strength and coordination, making the split squat a practical way to train functional fitness. Finisher 5 Minute AMRAP * Record Rounds and Reps 20 situps 20 vertical rows