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Bulgarian Split Squat

CrossFit Games 2016: ...

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Workout

Double DT

Warm-up

Everyone Grab a long band, a hip band, light/moderate DB, Barbell, and workout weight

1. Banded 5's

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Bulgarian Split Squat (5-5-5-5-5)

Place a bench or chair roughly 2 feet behind the rig.

Unrack the Barbell

Pick up right foot and place it on the bench behind you. Place the top of your foot on the bench, so that your ankle joint is roughly aligned with the edge of the bench.

Remember, your back foot is just there to help you stay balanced—the engagement and movement of the exercise is focused on the front leg.

Engage your core with your chest high and eyes looking straight ahead, and bend your left knee, allowing your right knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg.

Try to keep the load balanced evenly across your left foot as you lower downward. Hinge slightly forward at the hips, making sure your left knee remains aligned with your left toes.

Inhale through this downward phase, lowering down until your left quadriceps is breaking parallel.

Press back to standing by pushing through your left foot and using your left quad and glute to power the upward phase of the exercise.

Exhale as you press to standing.

One set: 5 with your left leg then 5 with your right leg.

Warm-up

3. Movement Prep/Activation and Increasing Heart Rate
2 sets:
12 Single Arm Dumbbell Suitcase Deadlift (each side) (light/moderate)
9 Single Arm Dumbbell Hang Power Clean (each side) (light/moderate)
6 Single Arm Dumbbell Push Jerk (each side) (light/moderate)
0:30 side plank (each side)

4. Workout Prep
1 Set: (at workout pace)
6 deadlifts (at workout weight)
4 hang power cleans (at workout weight)
2 push jerks (at workout weight)

CrossFit Games 2016: Double DT (lighter load) (Time)

15:00-33:00

10 Rounds
12 Deadlifts (115/80)
9 Hang power cleans (115/80)
6 Push jerks (115/80)

SCALING
10 Rounds
12 Deadlifts (95/65)
9 Hang power cleans (95/65)
6 Push jerks (95/65)

The SCALING aim is to use appropriate loading and finish near the target time

Scaling option to finish near the target score:

TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
Double DT here we go! From the 2016 CrossFit Games. We are testing our barbell cycling endurance. DT is a classic so let’s double the "fun"

We want to pace smart out of the gate. Use a rep scheme strategy you can maintain from round 1 to round 10. Consider this 11 deadlifts, drop, 1 deadlifts into 8 hang cleans, drop, deadlift into 1 hang clean into 6 push jerk approach.

The weight should be something you can do at least 1 round unbroken with confidence.

WORKOUT STRATEGY & FLOW
Deadlifts: keep these smooth and focus on breathing as you ascend each rep. Keep the back flat and load the posterior chain!

Hang Cleans: We recommend a slight to moderate dip for each rep rather than trying to hang muscle clean them all. Don’t Forget to use Hook grip the whole way.

Push Jerks: Get a BIG hip drive here so we can save our shoulders and keep these unbroken. Don’t push press any. Go for all push jerks.

Accessories

33:00-50:00+
3 sets
15 Dumbbell Hammer Curls (light) (Each side)
10 Kettlebell Curtsy Lunges (moderate) (each side)
15 Ring Push Ups (with feet on medball or on ground)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 22, 2020

Male Clients