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If you missed Mon – Wed, make up the S/S/S potion. Otherwise…

10 minutes to practice Turkish Get ups

Video courtesy of the CrossFit Journal.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

WOD:

Every Minute on the Minute (EMOM) for 10 Min:

Odd min – 30 sec sprint on rower for calories

Even min – 1 Turkish get up per side(53/35)

After the 30 second sprints, rest the remainder of the time.  On the TGU minutes, after performing one per side, rest the remainder of the minute