Tag

Turkish Get Up
Warm-up 0-5:00 Briefing 5:00-10:00 Arm Swings Leg Swings Band Pull Aparts OH Band Pull Aparts Internal Elbow Rotations External Elbow Roations Turkish Get Up (1-1-1-1-1) Metcon (No Measure) 3 Way Shoulder (Front, Lateral, Reverse Fly) 3×20/20/20 Evil Wheels 4×10 Side Bends 4×15/15
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Warm-up Plyo ladder Windmill 3×3 t-get up prep: 10 steps Metcon (Weight) 50ft plate push 75 double unders X2 Turkish get ups Rest 1m 5 rounds *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency. **Substitute a 45s sprint on the bike in lue of...
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Warm-up Crossover symmetry before class Shuffle tag KB halo Turkish get-up refresher Turkish Get Up (10-8-6-4-2) Alternate arms Build Metcon (Time) 4 Round for time 20 box jumps (30/24) 20 slam balls (30/20) 200 meter run Every four minutes: 45-second plank hold
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Warm-up Jump Rope Jump squats V-ups Side plank with leg lift 45:15 1 round KB Prep: T-get up Front squat Push-Jerk Bent over Row Metcon (Weight) Kettlebell Cycle x2 Turkish Get-ups X8 Front Squats X8 Push-Jerks X8 Bent Over Row 4 round each arm *Rest as needed between sets. 10-12 min to complete Metcon (No...
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Warm-up Power Drill 5 Strokes Rest 30 Sec 8 Rounds *Keep chain tight **Keep forearms flat x5 Windmill x5 Hip Bridge (Alt Legs 20 Sec) Turkish get up Progression Metcon (Time) Row 1k x20a Turkish Get-ups (10/10) Rest 2 mins 3 rounds
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Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of...
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Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each...
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Turkish Get Up (5×1/1) Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups
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Turkish Get Up (1-1-1-1) Metcon (AMRAP – Rounds and Reps) Amrap 15 15 Wallballs 15 KBS
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Turkish Get Up (1-1-1-1-1) Metcon (Time) Cash-in 100 dubs then 25 Overhead Squats 15 Bar Over Burpees 25 Overhead Squats
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Workout of the Day

CrossFit

  • CrossFit WOD 7/8/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Banded Hip Stretch

    Banded Grasshopper Lunge

    Figure Four Stretch

    Pick Drill

    30:30 Row

    20:00-45:00
    Partner 5k Row (Time)
    Partner 5k Row

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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