wodify-daily
Saturday

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400628682?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → Today’s goal is all about maximizing those working windows! Hold onto that KB/DB for as long as possible. Swings and Lunges will be a little faster with the Turkish Get Ups slowing down for smooth efficient movement.

*Coach Focus* → Focus on the Turkish Get Up today because this will be the most complex movement overall. Make sure athletes know that this one should be a bit slower especially if they’re pushing the envelope on the weight.

*Total Time* → 4 Min Warm-Up // 20 Min Workout // 24 Min Total Time – Today has a tight timeline so use the Warm Up to start introducing the Turkish Get Up.

**INTRO**
Today is all about moving some light/moderate weight through a few different ranges of motion – the whole body is going to be feeling this one. We’re back to working on that muscular capacity/endurance using a KB/DB for some Russian KB Swings, Weighted Reverse Lunges, and Turkish Get Ups. We’re hitting that posterior chain first with the Russian Swings. These should be at a weight that allows athletes to get 20 Reps before breaking. Next, we have Alternating Goblet Reverse Lunges to fire up those legs. Last, we’re slowing it down for some Turkish Get Ups which are going to work athletes from head to toe as well as test some mobility and balance. We are looking for athletes to hold onto that KB/DB for as much of the working window as possible. Coaches, remind your athletes that these movements feel easier when we’re relying on those bigger muscle groups. Use the legs/hips for the swings. Focus on driving through the floor and squeezing the glutes on the lunges. For the TGU make sure athletes are stacked supporting that weight over their center of mass.

The Finisher today, if time allows or athletes are looking for that extra credit, is going to be working that core and upper body. We are looking for some lighter

Warm-up

Warm-up (No Measure)

1 ROUND

20 Glute Bridges

10 Straight Leg Sit-Ups

15 BW Good Mornings

20 Alt. BW Lunges

Into…

2 ROUNDS

10/10 SL Glute Bridge

5/5 Turkish Sit-Ups *light DB/KB

10 Russian KB Swings

10 Alt Goblet Reverse Lunges

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Russian KB Swing

2:00 MAX DB/KB Goblet Alt. Reverse Lunges

2:00 MAX DB/KBTurkish Get-Up*

*Switch arms every repetition

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 MAX Backpack Swing

2:00 MAX Backpack Alt. Reverse Lunges

2:00 MAX Backpack Turkish Get Ups*

*Switch arms at the 1:00 point

-1:00 Rest b/t Sets-

(Score is Total Number of Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Arm High Pulls

30 Flutter Kicks

8/8 1/2 Kneeling Strict Press

(No Measure)

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