Single leg balance – Wed 3.29.17

 In W.O.D.

Many often forget that Balance is one of the ten components of fitness recognized by CrossFit.  It’s forgotten because training balance to most is usually counter intuitive to gaining strength or getting a sweat on (short term, mind you).  But, if we think about long term effects, every squat, deadlift, pull up, box jump, etc. uses two arms and two legs and strengthens us.   However, we can cheat on our form and still use brute strength to lift a weight poorly. In doing so, we lose much of the essence of the movement. We lose the true goal of the movement and become singularly focused on the load.

Using Deadlifts as an example, during the performance of the single leg deadlift we see how these deficiencies show themselves. Some people cross their rear leg over the mid line, rotate their pelvis, and show other forms of compensations in the lateral system. Rotation of the trunk and flexing of the upper and/or lower back along with some other cheat mechanisms can be related to issues in anterior and/or posterior oblique systems.

Strength: Single Leg Deadlifts 5-5-5-5-5/ leg

This can be done with a barbell, or a KB or DB can be held on the same or opposite side of the support leg, or two KB’s or DB’s can be used.  Play with them all.

Then, two options to work the Trunk!

Conditioning Option #1 :  For Quality for 15:00:
– 10 Single leg medicine ball toe touches – 1 left leg + 1 right leg =1 rep (Link HERE)
– 10 Hollow Rocks
– 10 Get Up Sit Ups – alternate hands as needed (Link HERE)

Set the clock for 15 minutes and do as many rounds of the following as possible in that 15 minutes. Move at a good pace, but focus on the movements not on just completing them.  Add weight as needed throughout the rounds.


Conditioning Option #2 :“Annie”
Reps of 50-40-30-20-10:
– Double Unders
– Sit Ups

Scaling Down?  Health: Jumping Jacks or Double Under attempts
Scaling Up?  Performance: Weighted Sit Ups

We last did this workout on 10.28.16

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