Every 4:00 x 5
2 Turkish Get-ups/Arm:30-:45 Bearhug Hold 1 min Jump Rope Practice
*For Turkish Get-ups, use a weight where you can perform both reps on the same arm, then switch
**Bearhug can be with any odd object implement you can hold for 30-:45
***Jump practice can be single, double, triple unders, crossover singles, or whatever you need.
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): We are working on drilling skills and targeting smaller muscle groups. Get your heart rate up with some easy jump ropes or a light jog. Warming up your abs and shoulders will be helpful for the Turkish get-ups and the bearhug. This can be done with some Hollow or bent leg hollow rocks, side planks, and some plate/kettlebell or dumbbell windmills.
Stimulus: Skills development, shoulder health, and odd object work.
Strategy: Saturdays are for fun! For today, we’ll be working with some odd objects, uncommon movements, and some skill work. Spend some time practicing the Turkish Get-up if needed, and make a plan for what you want to work on for the jump rope skill portion.
- Turkish Get-ups- Make sure your abs are engaged throughout the entirety of the movement. If you ever feel unstable, stare at the object you are using, as this will help you gain balance.
- Sandbag Bearhug Hold- Use a sandbag or object that will be challenging but doable. If you can’t use a sandbag, shoot for a heavy wall ball, a plate, or a heavy kettlebell or dumbbell. If you are using a sandbag, try to lock your arms around the object to ensure a good grip. Remember to breath!
- Jump Rope Skills- Pick a skill that you can get some meaningful work on in a minute, without failing too many reps, or getting frustrated. You can also mix up what skills you want to work on!
In this video, we cover our top 5 strategies for optimal recovery, from LEAST IMPORTANT to MOST IMPORTANT! Here is a quick rundown of what we discuss…
Want more workouts like this?Check out our online CrossFit programming from our WP Masters Intermediate Track.
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