Warmup:

Grab light KB or DB:

3 Rounds:

30 Single Unders

10 KB Deadlifts

10 Russian Swings

10 Goblet Squats

Then…

2X30 sec kneeling wrist stretch

20 calf stretch in downward dog*

Barbell warmup: With an empty bar, perform 5 reps of these movements: good mornings, back squat, elbow rotations, front squat

* For The Calf Stretch in Downward Dog (video courtesy of Any Up)

 

S/S/S:

15 Min work on Turkish Get-ups

Next two videos courtesy of CrossFit HQ.  Jeff Martone going over the basics of the Turkish Get-up.  Take 15 Minutes to get more comfortable with the Turkish Get-up.  If you don’t have a KB, feel free to use a DB or an empty bar, or any object you can hang onto.

WOD:

21-15-9:

Front Squat (135/95)

Russian Kettlebell Swings (70/53)

100 Double Unders

For the Russian KB Swing, make sure you leave the arm relaxed at the top of the movement.

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed, or use DBs

KB weight -> 53/35 -> as needed, or use DB

DUs -> 100 Penguin Hops -> 200 Single Unders -> 200 Bunny Hops

Video courtesy of WOD Prep.  Demo of the Penguin Hop.  If those who are working on DUs have been following this scale, I should be seeing a lot of folks getting their first Double Under!!!

 

Cool Down:

Roll out calves – 1 Min per side

 

Child’s Pose – 2 Min