Turkish Getups and HSPU
**SIMPLE Strength Programming available now!
This program offers pre-class strength work and post-class accessory work catered to anyone interested moving more pounds.
Cost = $30/month
Jay Hash is our January Athlete of the Month!
CrossFitLincoln – CrossFit
Warm-up (No Measure)
1. Deadbug KB overhead reach w/leg extension: continually move one leg at a time while holding KB every 6″ holding 10 sec each position focus on breathe! (:40 sec total to coaches cadence)
2. PVC pipe side bends: lat and oblique flexibility
3. Single Arm KB front squat w/hold: hold 5 sec at bottom of a perfect squat and focus on belly breathing. Repeat 5 reps per side
4. Side Plank Reach Through: 10 per side
Repeat 1-4 above
Turkish Get-ups & HSPU Test (5 Rounds for reps)
E4MOM x 5 sets
6 KB Turkish Getups
Max Set of Handstand Pushups
Men: 35-70# KB
Women: 18-53# KB
Modifications: Max Rep KB Push Press at same weight as TGU’s
2019 01 09