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!!!
