CrossFit Athlete's Lower Body Barbell Workout

Grab your barbell and try out this intense three-move workout designed to build and strengthen your legs, glutes, and core.

This squat session comes from Aimee Cringle, a CrossFit Games athlete and the Fittest Woman in the U.K.


“This workout is structured to increase your lower body strength as well as power,” Cringle explains.

“By combining heavy squats with dynamic movements and a superset of Bulgarian split squats and tall box jumps, this workout will improve muscle endurance, explosiveness, and overall athleticism.” Get ready to power up.

What is the 3-Move Barbell Leg Workout?

Warm-up (10 minutes):

“For squatting, you want to mobilize your hips and ankles so you can get into the correct position,” says Cringle.

“90/90 hip rolls are great for this, as well as bootstrappers and the World’s Greatest Stretch.”

Next, Cringle advises warming up your legs on a bike or rowing machine, then adding air squats and glute activation exercises such as lunges or split squats.

Workout Overview:

Back Squat

·         1 set AMRAP (max 10 reps) @ 82.5% 1RM

·         3 sets / 3 reps @ 70 % 1RM

·         Rest for 2:30 between sets

Bulgarian Split Squats Supersetted with Box Jumps

·         3 sets x 8/8 reps

·         5 tall box jumps

Back Squats Explanation

Start your workout with barbell back squats.

Perform one set for as many rounds as possible, aiming for a maximum of 10 reps each time, with the bar loaded at 82.5% of your one-rep max (1RM).

If you're unsure of your 1RM, consider calculating it first. Then, perform three sets of three reps of back squats at 70% of your 1RM.

The rest periods may seem lengthy, but you'll need them.

Cringle explains:

·         Position the barbell on your upper back, feet shoulder-width apart.

·         Lower your body by bending your knees and lowering your hips, keeping your chest up and back straight.

·         Push through your heels to return to the starting position.

·         Keep your knees wide open to achieve a full squat position.

Bulgarian Split Squat and Box Jumps Superset Explanation

Perform three sets of eight reps for Bulgarian split squats using a barbell if possible, each time moving directly into five box jumps with the box set to a tall height to increase difficulty.

If you're still learning box jumps, start with a lower setting and increase it as your skill and confidence grow.

Cringle explains:

·         Stand about half a meter in front of a knee-high platform (bench or another surface) with your torso upright and a barbell across your upper back, then position one foot on the elevated surface.

·         Slowly lower your back knee toward the floor. The forward knee should track over your toes, and your weight should be evenly distributed through your entire foot.

·         Drive upward to return to the starting position.

·         Repeat on the other side.

For box jumps:

·         Stand in front of a box.

·         Bend your knees slightly, hinge at the hips, and swing your arms back, then jump onto the box.

·         Land with a soft knee bend.

·         Stand tall, then step back down and repeat.

Benefits of the Workout

Back squats primarily target the posterior chain, including the back, glutes, hamstrings, and calves, as well as the quads and core. Barbell back squats engage the upper back, allowing you to load maximally and work toward a 1RM, building strength, power, and muscle over time.

Split squats, a single-leg squat variation, work your quads, glutes, hamstrings, calves, and spinal erectors, requiring balance, stability, coordination, and core engagement.

If you struggle to engage your glutes during squats, Bulgarian split squats can help, especially if you lean slightly forward.

Lastly, box jumps develop lower body and core power and explosive strength, heavily recruiting fast-twitch muscle fibers to build you into a more powerful and capable athlete.

By incorporating this three-move barbell workout into your routine, you'll enhance your overall athletic performance and build a stronger, more resilient body.

Enjoy the challenge and the results!

Source: malaysia

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