Uploaded April 2020 | Updated September 2026, 2 weeks ago
Many of the workouts I have been posting include a lot of different body parts in one single CrossFit WOD. Today’s workout will be a little different and include only legs! Here is my first CrossFit workout for legs only that will do a great job at building strength and endurance in your quads, hamstrings, calves and glutes. Be sure to hit some stretches after this WOD because it will leave your legs sore for the next day or two!
Check out the notes and tips in the description below. Leave a like and subscribe if you enjoyed this video!
DISCOUNTS
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
The protein and vitamins I use to maximize my recovery | Save 10% at checkout
shop.teamxnd.com/cvf/Products?type=2
Shop comfortable apparel and fitness ebooks | Save 10% with CVF10
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SOCIALS
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|CrossFit Workout for the day|
5 Rounds
12 Front rack reverse lunges
14 Front squats
16 Air squats
*Rest 1 Minute between rounds
|CrossFit Workout for the day (Modified version)|
5 Rounds
12 Bodyweight reverse lunges
14 Goblet squats (a light weight held underneath the chin
16 Air squats
*Rest 90 seconds between rounds
Your score for today’s leg focused CrossFit workout is the total amount of time it takes to completes all 5 rounds, minus the rest taken between rounds. You want to push each round and ideally go right into the front squats after completing the lunges, then drop that weight and start busting out air squats. Pick a weight that feels a little light for the first round because that one minute rest will help a little bit, but the fatigue will definitely start adding up quick come round 2 and 3! During the minute rest, do not stay still! Walk around to keep blood flowing through your legs, and try to take long deep breaths.
For the front rack reverse lunges its really crucial to keep your core engaged throughout the movement, as well as controlling your knee to the floor. If you core is not turned on, your lumbar will take the blunt of the load, and we all know that banging our knee onto a surface is not a great idea. On the front squats drive your knees out over your toes so they do not collapse inwards. Have a smooth descent each rep and drive up hard! Air squats are definitely the easiest part, but still focus on your movement here. Drop below parallel and squeeze your butt at the top so you are getting a full range of motion.
Leave your time and weight in the comments! What do you want to see in our next workout? If you enjoyed the video leave a like and subscribe!
OTHER VIDEOS
Ab Workout
youtu.be/PwXXq1uaIUo
Low back stretch routine
youtu.be/Xi-soZvHfUE
Bodyweight CrossFit Workout (No equipment)
youtu.be/YGDC6_w9cbY
Songs
Baby Don't by Peyruis soundcloud.com/peyruis
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/peyruis-baby-dont
Music promoted by Audio Library youtu.be/CJuRZhRkS6g
Many of the workouts I have been posting include a lot of different body parts in one single CrossFit WOD. Today’s workout will be a little different and include only legs! Here is my first CrossFit workout for legs only that will do a great job at building strength and endurance in your quads, hamstrings, calves and glutes. Be sure to hit some stretches after this WOD because it will leave your legs sore for the next day or two!
Check out the notes and tips in the description below. Leave a like and subscribe if you enjoyed this video!
DISCOUNTS
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
The protein and vitamins I use to maximize my recovery | Save 10% at checkout
shop.teamxnd.com/cvf/Products?type=2
Shop comfortable apparel and fitness ebooks | Save 10% with CVF10
roloathletics.com/collections/apparel#MainContent
SOCIALS
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
|CrossFit Workout for the day|
5 Rounds
12 Front rack reverse lunges
14 Front squats
16 Air squats
*Rest 1 Minute between rounds
|CrossFit Workout for the day (Modified version)|
5 Rounds
12 Bodyweight reverse lunges
14 Goblet squats (a light weight held underneath the chin
16 Air squats
*Rest 90 seconds between rounds
Your score for today’s leg focused CrossFit workout is the total amount of time it takes to completes all 5 rounds, minus the rest taken between rounds. You want to push each round and ideally go right into the front squats after completing the lunges, then drop that weight and start busting out air squats. Pick a weight that feels a little light for the first round because that one minute rest will help a little bit, but the fatigue will definitely start adding up quick come round 2 and 3! During the minute rest, do not stay still! Walk around to keep blood flowing through your legs, and try to take long deep breaths.
For the front rack reverse lunges its really crucial to keep your core engaged throughout the movement, as well as controlling your knee to the floor. If you core is not turned on, your lumbar will take the blunt of the load, and we all know that banging our knee onto a surface is not a great idea. On the front squats drive your knees out over your toes so they do not collapse inwards. Have a smooth descent each rep and drive up hard! Air squats are definitely the easiest part, but still focus on your movement here. Drop below parallel and squeeze your butt at the top so you are getting a full range of motion.
Leave your time and weight in the comments! What do you want to see in our next workout? If you enjoyed the video leave a like and subscribe!
OTHER VIDEOS
Ab Workout
youtu.be/PwXXq1uaIUo
Low back stretch routine
youtu.be/Xi-soZvHfUE
Bodyweight CrossFit Workout (No equipment)
youtu.be/YGDC6_w9cbY
Songs
Baby Don't by Peyruis soundcloud.com/peyruis
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/peyruis-baby-dont
Music promoted by Audio Library youtu.be/CJuRZhRkS6g
