Wednesday
4 sets of: Romanian Deadlift x 8-10 reps Dumbbell External Rotation x 8-10 reps Turkish Get-Up x 2 reps each arm
4 sets of: Romanian Deadlift x 8-10 reps Dumbbell External Rotation x 8-10 reps Turkish Get-Up x 2 reps each arm
Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x 6-12 reps *use eccentric lowering if those were a challenge for you last week, add weight if the eccentric work was easy for you last week. Station 3 – 60
Four sets of: Box Step-Ups x 8 reps each leg *add weight with KB/DB if you can keep good positions without weight Single-Arm Dumbbell Row x 8 reps each arm *go pretty heavy with these. Turkish get-ups x 2-3 each side *start light and add weight each round as you get comfortable with movement
Morning classes only- Open week 1 starts TONIGHT! https://games.crossfit.com/ Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Row 15-20 cals Station 2 – Turkish Get-Ups x 4-6 reps (2-3 each side) Station 3 – Side Plank x 45 seconds each side
A. Turkish Getup/pistol progressions B. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time