Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🤸🏼‍♂️ SKILLS PRACTICE

🔹 Turkish Get-Up and Kettlebell Swing Technique

🎖 HERO WOD

30 Min. Time Cap.

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
RX = 70/53

Swings = American

[SCALING]:

🔹 TGU: Use 60% to 70% of your 1RM.

Example of 60%, 65%, and 70%,

50# 1RM = 30#, 32.5#, and 35#.

Some weights will be awkward like 32.5#. Weight calculated below 2.5# = use lower number (30#), above 2.5# = go heavier (35#), if exactly 2.5 between two weights = choose the one you feel stronger with.

🔹 KB SWINGS: Aim for sets of at least 10 to 15 reps. Use a separate weight from TGU if needed.

🔹 KB OHS: Scale to holding the weight in the front rack on each arm.

Turkish Get Up (Check 1RM TGU % Here.)

🧘🏼‍♀️ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Pigeon Pose