Pic courtesy of WOD Prep.  So, you survived the 2021 CrossFit Open.  Time to get back to work for the 2022 Open!!!

Warmup:

Grab light KB

200 M jog

10 KB Deadlifts

8 Russian Swings

8 Goblet Squats

4 Push Press per side

2 Turkish Get ups per arm (see video below, courtesy of CrossFit HQ)

S/S/S:

Turkish Get Ups

Spend 10 minutes working technique

So, take the first 10 minutes of class and work on your Turkish Get Up technique.  You don’t have to stick with kettlebells.  Feel free to use a DB, or a bar, if you prefer.  This goes for in the WOD as well.

 

WOD:

AMRAP 25:

6 Alternating Turkish Get Ups*

12 Goblet Squats (53/35)

24 KB Sumo Deadlift High Pull (53/35)

 

* For Turkish Get Ups, you can either pick a weight and stay with it the whole WOD, or try to increase weight each round.

So, as stated above, the goal is to climb in your Turkish Get U weight through the WOD.  But, if your technique is still fairly new, then it’s fine to pick a weight and stay with it through the whole WOD.  I’m not assigning a prescribed weight as I will eave it up to you to pick the starting weight that you can control, but it still makes you work for it.

Video courtesy of CrossFit Arsenal.  Demo of KB Goblet Squats

Video courtesy of Train FTW.  Demo of KB Sumo Deadlift High Pulls

 

Scaling Options:

KB weight -> 35/25 -> as needed

 

Cool Down:

Iron Cross Hold – 1 Min per side

 

Thread the Needle Hold – 1 Min per side