Workout of the Day
STRENGTH
Turkish Get-Up
1-1-1-1-1
Notes
In 5 total sets, work up to a heavy single on each arm. Start at a medium heavy weight and perform one rep on each side. Try to add weight every set. You should be able to perform each weight on both arms EXCEPT for the last set, where you can try a weight you can probably only hit on your dominant side. You will always be a little asymmetrical, have some fun on that last set and go for it!
METCON
AMRAP 15:00:
5 Strict Knees to Elbows
15 Kettlebell Swings
20 Alternating Box Step Ups
Notes
Move at a steady pace on this workout. Commit yourself to solid mechanics and consistency across all of your rounds by not using a kip with your Knees to Elbows. Choose a KB weight that is challenging but allows you to complete most if not all of your sets unbroken. The step-ups may be bodyweight or loaded with DBs.
Knees to Elbows Scaling
A. 5 Strict Knees to Armpits or Chest
B. 5 Hollow Hanging Lat Push Downs + 5 Tuck Ups
CrossFit Group Class Programming Template (WK6/8)
Dan shifting his mindset before attempting a heavy squat
Great Turkish Get-Up primer
This is, in our opinion the best most accessable video on the TGU on youtube!