Turkish Get Up
Warm-up 0-5:00 Briefing 5:00-20:00 I’s Y’s T’s Windmill Halos Goblet Seesaw squat Turkish Getup Review 20:00-35:00 Turkish Get Up (1-1-1-1-1) Up in weight every round Metcon (AMRAP – Rounds and Reps) 35:00-40:00 Pistol Demo KB Swing Demo 40:00-55:00 12 AMRAP 200m Run 12 Pistol Squats 12 KBS
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Warm-up 0-5:00 Briefing 5:00-15:00 I’s Y’s T’s Windmill Turkish Get Up Review 15:00-30:00 Turkish Get Up (1-1-1-1-1) Metcon (Time) 30:00-40:00 Hip Flexor Hold Hip Flexor Drives x15/15 Kickouts x15 High Knees Bum Kickers Power Skip Reverse Power Skip Wideouts x20 seconds Quick Feet x 20 seconds 40:00-55:00 1 mile run 15 Squats every minute start...
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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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Workout of the Day


  • CrossFit WOD 8/11/20




    Prone Rotations x10/10

    Prone Y x20

    Prone T x20

    Elbow Rotations x20

    High Pull

    High Pull to Front Rack

    High Hang Muscle Clean

    High Hang Power Clean

    Low Hang Power Clean

    Power Clean

    Push Jerk

    Muscle Clean (3-3-3-3-3)
    Metcon (3 Rounds for time)


    30 Clean and Jerks 115/80

    5 minute cap


    30 Clean and Jerks 135/95

    5 minute cap


    ME Clean and Jerks 155/105

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