Kettlebell Single Leg Deadlifts + Flexed Arm Hangs 3x – 3 SLDL per leg (not touch and go, reset after each rep) – Flexed arm hang for time (chin must over, not touching bar) Can progress load. If first FAH… Read more »
Kettlebell Turkish Get Ups 8 min EMOM – 1 TGU per minute. Alternate arms each minute. Can progress in load. Kettlebell Snatch Skill Practice 9 min Min 1-3 – Snatch drop – 2-4 per arm (reset after each rep)… Read more »
Kettlebell Warm Up/Mobility 2x (use a light bell): – 5 kettlebell pullovers – 5 halos each direction, tall kneeling stance – 5 around the worlds each direction – 5 goblet squats (last rep 30 s hold at bottom) – 5… Read more »
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 »
Today's CrossFit WOD
Workout of the Day
Starting a new round every 30 seconds for 30 rounds of:
Odd Rounds: 2-4 Chest to Bar Pull ups (single set)
Even Rounds: 2-4 Handstand Push ups
Every minute, on the minute, for 15 minutes:
Hang Power Snatch, 2 reps
*Sets across between 80-85%.
*This is a maintenance workout, not a test or building in weight workout.
Practice technique and focus on power production.
65% x 5
75% x 5
85% x 5+ (up to 9 reps)
*Base percentages off your current 3RM plus 10 pounds.
*Complete sets on a 90 second clock.
Post all results to Triib and/or comments.