Three CrossFit routines for legs and glutes. The total CrossFit training focused on the legs. Three special WOD legs.
Three WOD, RDD or CrossFit routines for legs
Three WOD (Workout of the Day), RDD (Daytime Routine) or CrossFit routines centered on the legs. With these three CrossFit routines for the legs you will feel "explode" the muscles of your legs and glutes.
Although the CrossFit exercises the body in its entirety, we may want to focus on the glute and leg exercises with CrossFit routines for legs, either because we are injured in the upper trunk, or because we focus our training to sports or activities that require strong, powerful and resistant legs. Therefore, we present three CrossFit WOD or RDD for the legs.
As usual, these three CrossFit or WOD routines will not require much time and very little material. For the first you will only need your shoes and your will, for the second of the CrossFit routines a medicine ball and for the third one a loaded bar. Always remember to do a good warm up before the session and a certain time of regeneration and subsequent stretching.
Routines for CrossFit 1 - WOD 1
Race: 1 kilometer to your 90%.
Tabata * of squats.
Career: 500 meters at 90%.
Tabata of dominated with jump.
Career: 500 meters at 90%.
Tabata of frog jumps
Race: 1 kilometer to the top.
Observations: greater focus on anaerobic resistance and strength-resistance.
- Tabata is a method that consists of 20 seconds to stop and 10 seconds of recovery, repeated 8 times.
ROUTINES FOR CROSSFIT 2 - WOD 2
WOD 2 (with a medicine ball) - Repeat twice:
20 squats with jump keeping the ball raised above the head.
Walk on 4 legs 50 meters and return trotting.
20 wall-balls at 4 meters high.
Walk on 4 legs 50 meters and return trotting.
20 walking lunges with jump with the ball on the head.
Walk on 4 legs 50 meters.
Fast race of 2 minutes.
Observations: focus on power and explosive force.
ROUTINES FOR CROSSFIT 3 - WOD 3
WOD 3 (with a bar loaded with 60% of a squat RM):
20 deadlifts
5 horizontal jumps to feet together (no bar!) + 1 minute jog.
20 squats with bar to the chest.
5 horizontal jumps to feet together + 1 minute jog.
20 squats with bar in the neck
10 burpees jumping to the box + 1 minute jog.
What are you waiting for? There are three CrossFit routines challenging you !!!