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

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Scaling Options:

Cap the Get-Ups at 5 min/round or

Reduce the Reps to 10

Reduce Load

Reduce Run

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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)

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