Kettlebell Warm Up/Mobility Complex 2x (use a light bell): – 5 halos per clockwise + counterclockwise in tall kneeling stance – 5 goblet squats (last rep 30 s hold at bottom) – 5 narrow squats (knees together, feet together) – 5 kettlebell… Read more »
Water Bottle Turkish Get Ups 5 min practice. Balance half full water bottle on the flat part of closed fist of fully extended/straight arm. Keys to success are focus and slow, steady movement! Double Kettlebell Single Leg Deadlifts +… Read more »
Kettlebell Turkish Get Ups with Overhead Carries 6 rounds (3 per arm): – Half TGU to stand, 30′ overhead carry (15′ down & back), then complete TGU back to floor. Alternate arms. Kettlebell Conditioning – Double Bell Cleans &… Read more »
Kettlebell Single Leg Deadlifts + One Arm One Leg Planks 4 rounds – 3 SLDL per leg – 15 s one arm one leg plank Alternate sides each round. Kettlebell Skill – Bottoms Up Clean + Carry 8 min… Read more »
Kettlebell Turkish Get Ups with Strict Presses + Single Leg Deadlifts – 1 TGU per arm with strict presses at tall sit, half kneeling and standing positions. – 3 SLDL per leg. x 3. Can progress load. Kettlebell Conditioning… Read more »
Kettlebell Turkish Get Ups + Tactical Grip Dead Hangs 3 rounds – 1 TGU per arm – can progress load – 30 s tactical grip dead hang. Focus on maintaining packed shoulders and hollow position. Can add weight (hang kettlebell… Read more »
Kettlebell Partial Turkish Get Up + Rack Carry 4 rounds increasing in load. – 1 TGU to tall sit per arm – 1-60′ rack carry per arm Kettlebell Skill – Snatch 9 min Min 1-3 – 2-3 snatch drops… Read more »
Kettlebell Single Leg Deadlifts + Rows 5 rounds – 3 SLDL/leg – 8-10 kettlebell rows/arm ——- Kettlebell Skill – Snatch 8 min Min 1-4 – 3 snatch drops per arm Min 5-8 – 5 snatches per arm ——- Kettlebell Conditioning… Read more »
Kettlebell Reverse Turkish Get Ups 1:00 clock – Clean & press (or push press) kettlebell into overhead lockout, then do a reverse TGU down to the floor and back to stand to finish. Six rounds (3 per arm, alternate arms)…. Read more »
Kettlebell Mobility/Warm Up Flow Use a light bell. – 1 TGU to tall sit; back to floor press – 1 Arm bar with 30 s hold; back to floor press – 5 Straight leg raises – 1 TGU to half… Read more »
Today's CrossFit WOD
Workout of the Day
Snatch Pull + Hang Snatch (knee) + Snatch
70% (of snatch 1RM) x 1+1+1 x 5 sets
*Complete sets on a 90 second clock.
Seven rounds for time of:
11 Dead-lifts, body-weight
100 Meter Sprint
In teams of 2, for time:
80 Toes to Bar
Post all results to Triib and/or comments
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
This workout was first posted on crossfit.com as the workout of the day for Friday, October 31, 2014 (141031).