The Low Down On Skipping Leg Day – Coach Dan

So, you’ve been dying to get that new Squat Clean PB and today is the day. Maybe your form isn’t the absolute best but you’ve somehow managed to get the weight up to the shoulders one way or another. You finally manage to get under a new personal best, and suddenly you find yourself stuck at the bottom of the squat! You panic, and you bounce not once, not twice, but three times and you just can’t stand it up. Sadly, your legs have let you down!

Why you need your legs to be strong!

Our leg strength is a major piece of the puzzle when it comes to how we transfer our strength through our lifts. Your overhead strength is limited by the strength of the parts below to stabilise so aside from your core that of course means your legs! When it comes to lifting weights from the ground we need the legs to be able to drive that weight up to avoid that ugly muscle pull that we all too often see in cleans, snatches and deadlifts.

Even more than the obvious points on what strong legs can do for your lifts it’s often an oversight on what your leg stability can do for your core. If you tend to have lower back pain crop up through your training it may be due to the fact that your glutes and hamstrings aren’t firing as much as they should be, or simply that they are not strong enough to support the rest of your body. Essentially, having a solid foundation through the legs means that your back won’t have to do all of the work

What’s an Easy Way to Work on Getting Stronger?

One of the best things you can do to develop your leg strength is to start incorporating lunge variations into your workouts! Single leg work will highlight some of the imbalances that you may have in your leg drive, while also allowing you to really focus on what parts of your leg are engaged through the movement. Muscle engagement aside the lunge is a great movement to dynamically work on your hip mobility, which is a big inhibitor for power and connection for the leg drive.

A simple rep scheme would be 3 sets of 6-8 reps per leg with a variation on how you add load and strain to the position. The focus should be on maintaining a solid upright torso as you aim to lightly tap the back knee as low as possible while maintaining control. A good tempo to start with is 3 seconds of control down to the bottom, at least 2 seconds of a pause at the bottom position and a strong drive up to the top! Start with no weight, and then consider adding a weight in the goblet position, a couple at the sides in a farmer’s hold, the front rack, overhead, a barbell in the back rack…etc.

Lunges, of course, are only one way of many to make a step forward towards stronger legs! For more ideas on how to work on building up leg strength don’t hesitate to shoot me an email at Dan@CrossFitThames.com


Monday

A) Front Squat
65% x 5
75% x 5
85% x max reps

B) 2 Rounds:
3min. EMOM:

15/12 Cal Row
Immediately into;
3min. EMOM:
5 Front Squats 80/60kg
Immediately into;
3min. EMOM:
15 Toes-To-Bar

Tuesday

Classic CrossFit

(0-10min.)
5 Rounds For Time:

6 Power Cleans 80/60kg
12 pull-ups

*If you are not done by 9min. you should probably stop and get ready for part 2.

(10-18min.)
For Time:

1 mile run
*With a partner, in 200m intervals

(18-32min.)
For time:
21-15-9

Jerks 60/40kg
Burpees over the bar
HSPUs

MetCon

21min. EMOM:
Min. 1)
15/12 Cal Assault Bike
Min. 2) 15 V-Ups
Min. 3) 15 KB Front Squats 16/12kg

Rest 5min.

10min. to get as far as possible… (Quality reps though)
10-20-30-40-50
Cossack Squats 16/12kg
20-40-60-80-100
Double Unders

Wednesday

Classic CrossFit

A) Push Press
70% x 3
80% x 3
90% x max reps
*Set of 20 DB Russian Twists between sets!

B) 15min. AMRAP:
2 Alt. DB Snatch, 22/16kg (Round 1)
1 Round of FUN
4 Alt. DB Snatch, (Round 2)
1 Round of FUN
6 Alt. DB Snatch, (Round 3)
1 Round of FUN
…continue to add 2 DB Snatches after every round of

“Fun” Round
5 Pull-Ups + 10 Push-Ups + 10 Wall Balls

Thursday

Classic CrossFit

Every 5min. X 6 Rounds:
500m row
5/3/1 Hang Power Snatch (climbing)
15 TTB

*5 reps for rounds 1+2
*3 reps for rounds 3+4
*Heavy singles for rounds 5+6

MetCon

Every 3min. x 7 Rounds:
15/12 Cal Row
15 Bent over Rows 22/16kg
10 DB Bench Press 22/16kg

Rest 5min.

Get as far as possible in 10min…
10-20-30-40-50
Russian KB Swings 32/24kg
Push-Ups
Russian Twists with a plate

Friday

Classic CrossFit

A) Deadlift
70% x 3
80% x 3
90% x max reps

10min. AMRAP:
8 Front Rack Lunges 40/30kg
8 Wall Balls 9/6kg
*Every 2 rounds, add 5kg to the bar. Ladies add 2.5kg.
Share as needed

Saturday

35min running clock….
Team “Manion” (in teams of 2!)
7 Rounds:

400m Run
29 Back Squats 60/40kg
Immediately into;
Max Rounds in remaining time:
10 Hang Power Cleans 70/50kg
20 Cal Assault Bike/ski