5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats
♀ 20 lb
♂ 35 lb
Post time to comments.
Scaling:
Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.
Intermediate option:
5 rounds for time:
12 knees-to-armpits
12 alternating single-leg squats
Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse lunges
Resources:
The Single-Leg Squat
The Strict Knees-to-Elbows
Efficiency Tips: Knees-to-Elbows
Hanging Knee Raises
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Featured photo:
Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.