Workout of the Day
SKILL / ASSISTANCE
Turkish Get Up
Notes
Accumulate a total of at least 12 quality reps on each side today, more if time allows. Trade arms as desired. Keep your eyes on the weight you’re using and use your core to stabilize your body throughout each rep. Pause for a eat in each phase of the movement to create clear landmarks for yourself with this multi-part exercise.
Beginners: Use light to moderate loads throughout.
Int/Adv: Once you’ve established clear mechanics and consistency at light weights, build in load to something challenging for the day.
METCON
“Strict Nicolita”
AMRAP 14 Min
400m Run
Max Reps Strict Pull Ups
Notes
This workout is based on the CrossFit benchmark workout “Nicole.”
Intent: 3-5 Rounds
Pull-Up Scaling, based on athlete capacity…
>10 unbroken. If you’re concerned about over-doing it on volume today, you can “cap” your pull-ups in each round. Work to around RPE 8/10, or 2-3 reps in reserve, instead of to failure.
> 5 Reps Unbroken: Perform the workout RX’d.
< 5 Reps Unbroken: Begin each set with a max set of strict pull-ups (yes, 1 counts!), then add a band to get to at least 5 reps each round, ideally more in some rounds.
No Strict Pull Ups (yet!): Perform a version of banded strict pull-ups OR ring rows that allows for a tough set of at least 5 reps.
Run Scaling:
A. 270m Run
B. Substitution: Bike 1200/1000m or Row 500/400m
CrossFit Group Class Programming Template (WK2/2)
Alena 25.2ing with Kess’ unhinged projector contribution
25.2 World Record Performances
Here are the top two Rx’d performance for 25.2. Absolutely nuts!
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Colten Martens: 4:01
Mirjam von Rohr 4:18