Workout of the Day, 4.12.13
Turkish Get Ups. A CFCC Retrospective.
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Around Shoulder Blades on Back, 2 minutes per side. Lax Ball to Upper Trap in Glute Bridge, 1 minute per side. 3 Rounds of: Hollow Rocks (10 reps), Spiderman Steps (3 per side), Windmills (no load unless you’d like to and are experienced, 3 reps per side).
SKILL WORK: Review the Turkish Get Up
AMRAP in 18 minutes:
Turkish Get-Up, (1.5/1) – 2 reps (L+R+L+R)
Strict Toes to Bar, 4 reps
*You may scale the load for the TGU, and you may scale the Toes to Bar to an L-Raise.
*Advanced Team: 2/1.5 is the rx’d weight for the TGU, but scale as needed. The T2B are to be done as noted. If you struggle with strict T2B you may complete fewer reps or you may complete kipping T2B but only in an unbroken set. During the review for the Turkish Get Up feel free to work up to a max TGU here with any implement.