CrossFit One World – CrossFit
Cluster (10 Rounds for weight)
EMOM x 10 (10 minutes)
1 Squat Clean Thruster
Pick a load you can maintain over the 10 rounds. You can power clean to a thruster.,
Crossfit HQ WOD 230223 (Time)
3 rounds for time of:
20 Turkish get-ups
Run 400 meters/Row 500/400 meters
♀ 25-lb DBs ♂ 35-lb DBs or Pick Load
Time Cap: 25 Mins
…
Scaling Options:
Cap the Get-Ups at 5 min/round or
Reduce the Reps to 10
Reduce Load
Reduce Run
…
This is a new movement for most of you so here’s why:
9 Benefits of the Turkish Get-Up
a primitive rolling pattern (movement)
unilateral development (strength)
a lunge pattern (strength)
an overhead hold (strength)
two hip hinges (mobility)
glute activation (strength)
core recruitment (strength)
improved leg drive (strength)
rotator cuff stabilization (strength)