Thursday, October 6, 2022

CrossFit

6 Rounds for Time

3 Turkish Get Ups Right
6 Lateral Over DB/KB Burpees
3 Turkish Get Ups Left
6 Lateral Over DB/KB Burpees

Goal: (First of all – DON’T get sloppy with the get ups!) Shoot for 12 – 18 Min.
Score: Total Time

You are shooting for 2-3 minute rounds here. If it is any faster than that, you are probably rushing the get ups, or not challenging the weight/range of motion there enough for your current fitness. Take your time on those and focus on quality!

Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in – then jump over the dumbbells. The rep is complete when you land on the other side.

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BarnFit

6 Rounds

5 Windmills Right*
5 Burpees
5 Windmills Left
5 Burpees
*Windmills can be weighted or unweighted.

Goal: Move slow and controlled on the windmills.  Don’t get sloppy to get a faster time! Shoot for 9-13 Min
Comment: Total Time

For the windmills you will stand with the feet shoulder width apart.  Place one hand on the inside of the thigh (same side), palm facing forward and one hand over head.  Look up at that hand.  Tighten your belly.  Keeping the legs relatively straight hinge at the side of the hip with the hand in the air, and slide the other hand down the inside of the leg (for guidance) go to the knee (or lower if you can).  Then stand back up to full standing.  MOVE SLOW!  Look at the hand in the air the whole time.  If you want to try adding a light 5lb weight or something – that is fine.  Keep the heels down!

For the burpees you may do regular, no push up burpees, or even an elevated burpee! Just make sure you keep your elbows in on the push up portion and don’t let them flare out. Please and thank you.

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