CrossFit | 191224
Tuesday

191224

Workout of the Day

49

3 rounds of:

3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Post total reps for each exercise to comments.

At-Home Workout

at home workout

Weighted sit-to-stands and chair dips

Watch

“It starts with each of them, in two teams, running on their hands and feet, forward and backwards, around markers on the floor, amid shouts of ‘Three, two, one! Touch! Touch! Touch!’ in an atmosphere that brings to mind a fun but extreme school sport’s day race. … The one-hour class continues to build up in terms of strength and energy levels, culminating in a session involving leaping over bars onto a mattress on the floor, with some kids flying over with gloriously wild abandon, even throwing in the odd fancy forward roll. By the end of the class, I see that even my daughters are managing to jump, efforts that lead to hot, happy and exhilarated smiles.”

Read the articleExercising Can Be Fun With CrossFit for Kids

Comments on 191224

49 Comments

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Kury Akin
April 11th, 2020 at 9:59 am
Commented on: 191224

425 @10kg kb

19.19.20

90.137.140

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Matthew Aukstikalnes
April 10th, 2020 at 2:41 am
Commented on: 191224

12-14-14 - 40 TGU

65-72-65 - 202 DU, using wtd handles heavy licorice rope

242 total, rx.

(edited)
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Clint Michael
February 14th, 2020 at 1:09 am
Commented on: 191224

14 TGU, 59 DU

12 TGU, 60 DU

13 TGU, 55 DU



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Nate Gordon
February 2nd, 2020 at 9:13 pm
Commented on: 191224

Turkish get ups 9-10-11=30

DU 50-46-45=141

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Jeff Chalfant
January 14th, 2020 at 9:34 pm
Commented on: 191224

16/84

14/76

15/91

45/251 total=296

As rx’d-up and down each Tgu. Wow my shoulders burn! Equal parts cardio and shoulder burn. Couldn’t string together double unders due to shoulder fatigue.


190/40/69”

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Morgan Greene
January 9th, 2020 at 5:55 pm
Commented on: 191224

12,95

10, 95

11, 70


33, 260

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Fabian Delaflor
January 8th, 2020 at 10:29 pm
Commented on: 191224

#25 lbs dumbbell for TGU

11/205 - 9/206 - 11/210

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Cy Azizi
January 7th, 2020 at 4:26 pm
Commented on: 191224

26,33

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Coastie Nick
January 5th, 2020 at 11:04 pm
Commented on: 191224

Used 35# plate of bateau of DB.


TGU: 11-10-10

DU: 100-103-85


Total: 319

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Chase Hiland
January 2nd, 2020 at 4:35 pm
Commented on: 191224

M/35/5’10”/190


Rx’d 262 (14-12-12; 72-77-75)


Was absolutely garbage on DU’s

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Chris Meldrum
January 1st, 2020 at 6:54 pm
Commented on: 191224

As rx'd, 335 total reps (TGU: 14/15/16 DU: 74/100/116).


Hip flexor a little better, but in no shape for anything resembling a squat. Turkish get-ups were a good exercise today - went through a large range of motion, but could focus on keeping the leg in a good position. TGUs seemed to affect the double-unders, probably tightened the shoulders up. Did better in rounds 2 and 3 but really struggled in round 1.


46m/5'10"/180

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Deonna Lee
December 31st, 2019 at 10:21 am
Commented on: 191224

F/ 41/ 5’7”/ 174 🤧

17, 84

14, 122

11, 122

370 total RX

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Erica McLean
December 28th, 2019 at 9:03 pm
Commented on: 191224

10, 75,

12, 79,

12, 80 RX

This was great work for building my DU stamina... and my scaps!!

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Hank McKibban
December 27th, 2019 at 7:52 pm
Commented on: 191224

w/KB

TGU: 41 (15,13,13)

DU: 308 (109,99,100)

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Bridget Deschner
December 27th, 2019 at 1:55 pm
Commented on: 191224

Did this one Thursday

RX’d

Didn’t count anything... double unders are pretty sad. TGU felt good though.

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Christian Simpson
December 27th, 2019 at 1:37 pm
Commented on: 191224

Sick for a few days...good to be back. Sub DU for SU, counted as 1/2. Total reps: 355


9-7-10

110-100-119

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Jade Teasdale
December 27th, 2019 at 4:39 am
Commented on: 191224

RX

R1: 10/26

R2: 12/40

R3: 17/48

Felt like I was just warming up! DUs are better when I get in my flow & stop thinking! 🤣

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Rishi Prabhakar
December 27th, 2019 at 1:37 am
Commented on: 191224

15/90, 15/94, 14/90 Rx. Fried my shoulders real quick!

(edited)
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Joseph Alaimo
December 26th, 2019 at 7:32 pm
Commented on: 191224

T.G.U - 34

D.U- 343

377 rx

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Ryan Cook
December 26th, 2019 at 6:35 pm
Commented on: 191224

Scaled beyond recognition as I don't have DU. Did TGU-s with my kid and other stuff I found (progressed from a heavy ball to my 4 year old). Then just sorta jumped over stuff as 4 year old laughed.

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Giuseppe Petrillo
December 26th, 2019 at 4:21 pm
Commented on: 191224

6-150

6-150

6-150

rx’d

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Alex Pham
December 26th, 2019 at 3:47 pm
Commented on: 191224

11/70

11/70

10/73


Rx

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Daniel Orozco
December 25th, 2019 at 10:17 pm
Commented on: 191224

As Rxed except using a kettlebell (16kg) instead of a dumbbell.

R1 - 14/125

R2 - 16/145

R3 - 16/140

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Sam Meixell
December 25th, 2019 at 7:00 pm
Commented on: 191224

330 reps in 3 rounds of:

90 Seconds of Turkish get-ups, 25#

60 seconds of single-unders

1 minute of rest

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Stacey Thompkins
December 25th, 2019 at 5:33 pm
Commented on: 191224

M/45/6'2"/180#


3 rounds of:


3 minutes of TGU's

2 minutes of DU's

1 minute of rest

35# DB

17 / 123*

16 / 126*

17 / 146

*R shoe came untied on 1st set of dubs then L shoe on the 2nd set ugghhh

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Nicole Deaver
December 25th, 2019 at 1:01 am
Commented on: 191224

3 Rds

3mins

Turkish get ups (20#) 12/12/14

2mins DU practice -didn't count, made a few

1min rest

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Jim Rix
December 24th, 2019 at 11:27 pm
Commented on: 191224

10-5-5-5-10 back squats

165-185-195-200-170#

10-5-5-5-5-10 bench press

115-145(4)-145(4)-140-140-125#

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Shane Azizi
December 24th, 2019 at 10:12 pm
Commented on: 191224

Turkish get ups: 20 reps

double unders: 341 reps Rx

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Js Smith
December 24th, 2019 at 8:57 pm
Commented on: 191224

Did Monday’s WOD, results there. Practicing TGUs to see if the body has enough to double up today. Those hit all the weakest links!

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Jeffrey Howard
December 24th, 2019 at 8:34 pm
Commented on: 191224

Turkish Get-ups 15-12-15

Double-unders 184-197-209

Total 632

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Charlie Pokorny
December 24th, 2019 at 8:28 pm
Commented on: 191224

37 TGU (13-12-12) and 223 DU (85-75-63) Rx

m/51/5'11"/200#

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Steven Odom
December 24th, 2019 at 8:21 pm
Commented on: 191224

Rx’ed

TGU- 13/14/15

DU- 132/126/106


Total reps= 406

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Jessica Biernbaum
December 24th, 2019 at 7:43 pm
Commented on: 191224

I scaled with 30# dumbbell

Sorry I only kept track of total reps: 341

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Shaun Stapleton
December 24th, 2019 at 7:25 pm
Commented on: 191224

35/195/5’9/M


Rx:

TGU: 10/12/10

DU: 120/110/113


total reps: 375

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Amedeo Alessio Cerea
December 24th, 2019 at 4:59 pm
Commented on: 191224

Tgu 20 kg12,5

Du 387

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Antoine Vial
December 24th, 2019 at 4:38 pm
Commented on: 191224

14-79-13-80-14-91, total =41 turkish et 250 du

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Michael Arko
December 24th, 2019 at 4:21 pm
Commented on: 191224

26lbs dumbbell - alternating

11/106

11/103

11/100

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Steve Day
December 24th, 2019 at 4:13 pm
Commented on: 191224

Rx

TGU 49 (16/16/17)

DU 313 (88/110/115)

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Tripp Starling
December 24th, 2019 at 3:38 pm
Commented on: 191224

Hotel gym

subbed lateral jumps over the dumbbell for DU. 35# dumbbell for TGU. Didn’t keep count.

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Claire Fiddian-Green
December 24th, 2019 at 2:26 pm
Commented on: 191224

Round 1: 13 TGU + 9 double-unders (and lots of singles and trips but I didn’t count them). Round 2: 14 TGU + 10 DU. Round 3: 15 TGU + 11 DU. With 25 lb. DB (Rx).

An extra benefit of the TGUs: they stretched out my sore quads from thrusters and Karen.

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QiHui Xing
December 24th, 2019 at 7:58 am
Commented on: 191224

RX:

  1. 18,175.
  2. 18,145.
  3. 18,155.

https://youtu.be/npE9cKtwEi4

(edited)
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QiHui Xing
December 24th, 2019 at 8:27 am

https://youtu.be/npE9cKtwEi4

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Charlie Pokorny
December 24th, 2019 at 8:28 pm

Nice work!

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Eric Son
December 24th, 2019 at 7:08 am
Commented on: 191224

https://youtu.be/iXicY7bno8w

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Chris Sinagoga
December 24th, 2019 at 4:27 am
Commented on: 191224

Champions Club Scaling Notes


RANT

Any time you are seeing movements that require a secondary level of skill, just know being able to perform that skill is assumed when picking that time domain. In short, if you suck at TGU and double understanding and want to practice them, go for longer than 3 and 2 minutes per round. Also new formatting options are sweet so I'm just playing around with them for a bit.


PURPOSE: no clue to be honest. Two very odd choices of movements that made me feel much worse than I thought


TRAINING SCALE: 1 minute of lunges, 1 minute of one-arm push press, 1 minute of jump rope, rest 1 minute. Practice TGU and DU in the warmup


PRACTICE SCALE: as is, just extend the time frame if extra practice is needed


GROUP VERSION: practice scale, stations make things easier (du/rest being one station and tgu another)


NEW TO CROSSFIT VERSION: training scale


INJURY VERSION:

pick 3 movements you can do and go through in the same manner as the training scale


WARMUP

3-point plank

Double under

TGU

Squat

Pull-up


GENERAL FEAR LEVEL: 7

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Wen Qing
December 24th, 2019 at 4:16 am
Commented on: 191224

RX

7,100

9,102

10,90

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Steven Thunander
December 24th, 2019 at 1:55 am
Commented on: 191224

Globo scale: as rxed. If you don't have a jump rope sub lateral jumps over the dumbbell.

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Bryan Rosen
December 24th, 2019 at 1:13 am
Commented on: 191224

Warm up for 191223:

GENERAL WARM-UP


2 rounds of:


1:00 of single-unders


10 sit-ups


25-ft dumbbell single-arm overhead carry, right


20 mountain climbers


25-ft dumbbell single-arm overhead carry, left


20 alt. lunges


SPECIFIC WARM-UP


Double-unders


3 rounds of:


3 single-unders + 1 double-under + 3 single-unders


3 rounds of:


3 single-unders + 3 double-unders + 3 single-unders


15 double-unders


Turkish get-up


Using your shoe, put your fist into the bottom of your shoe. Perform 2-3 reps on one side, then the other.


Lying one-arm presses

Roll to elbow

Press into opposite hand

Low sweep (or high bridge)

To knee (or lunge up)

Negative Turkish get-ups


Then,


Using a light dumbbell, perform 3-5 reps of a Turkish get-up.


Using the intended workout weight dumbbell, perform 1-2 reps of a Turkish get-up.

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Wen Qing
December 24th, 2019 at 1:37 am

感谢

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