Turkish Get Up Alternating Arm 4-4-4-4
Turkish Get Up Alternating Arm 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate reps. Complete 2 each arm per set.
AMRAP 15 mins: Rows, Double Unders and Strict HSPU
Complete as many rounds as possible in 15 mins of:
Row 500m
50 Double Unders
10 Strict Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
21.2 will be announced today at 5pm PST. I am expecting a repeat and will likely be made up of the some of the following movements:
- Weightlifting: Deadlift or STO, Snatch (DB or Bar), or weighted lunge
- Gymnastics: T2B or C2B Pull-ups, Bar MU
- Monostructural / CardioRespiratory: Burpees or Box Jumps
- This week will be all about furthering the cut line and stepping up to slightly more advanced movements.
- If we get to see “heavy” loads expect that you will have to be fit enough to earn it by lighter weights/higher reps or time caps you have to meet in order to get to the next load.
If you cannot sign up for class on Friday then your last makeup opportunity is NLT Monday 4pm class. You must be registered for the Open and need to be signed up in MindBody.
For Friday classes we will allow some limited “spectating” however please NO kids (sorry but we can’t have everyone bringing their kids in), masks need to be worn by everyone watching and you must be out of the way and distanced from the “action”.
We are NOT increasing the size of classes beyond what we have for Friday so make sure you find a slot throughout the day. There is no showing up to “do the Open” if you aren’t signed up for that class in MindBody.
Logistics are the same as last week. I will publish standards on Facebook and also to BTWB along with the workout before Friday.
Reminder: Scores will be due at 5pm PST each Monday going forward. Once you complete your workout submit your score so you don’t forget.
Why were scores due at 6 PM PT instead of 5 PM PT? Due to daylight savings time taking away one hour for athletes on Sunday, CrossFit extended the submission deadline an additional hour. Score submissions will be due at 5 PM PT for the next two weeks, however.