Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.

“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)
Turkish Get Up 9 by CrossFit Invictus
The Turkish Get-Up
Written by George Economou

The Turkish Get-Up (TGU) isn’t a fancy exercise. Through a somewhat awkward series of movements, the TGU has you take a weight from a supine to a standing position with the weight extended overhead the entire time. It doesn’t have the sex appeal of the Olympic lifts, and you can’t “butterfly” it like a pull-up. Those things aside, it’s still an incredibly potent and effective exercise for two reasons: shoulder stability and core strength.

Shoulder Stability: The TGU takes you through a range of motion not duplicated by any other exercise, all the while forcing your shoulder stabilizers to respond to your movement, and teaching the shoulder how to stay “packed” through movement.

Core Strength: For anyone wishing to improve their deadlift, squat, Olympic lifts, or just avoid back pain, the TGU teaches you how to integrate your core/trunk/midsection/what-have-you into movement in a way that will help you maintain a neutral spine while also minimizing energy leaks.

The following pictures and cues explain how to execute a variation of the exercise that I prefer over others. Once you feel proficient in this lunge technique, you’re encouraged to experiment with other methods. As with any exercise, if this is your first exposure to it, keep the weight light (or non-existent) and practice the technique first. DO NOT sacrifice movement quality in order to get the heaviest weight possible overhead.

Throughout the movement descriptions, the term “working” refers to the hand, arm, or same-side leg that is holding the KB. Don’t be confused, you’re entire body is being worked throughout the exercise. Notes written in italics are common faults. Just as a disclaimer, I did not invent the TGU, and I don’t know who did. As for the way that I coach the TGU, my biggest influences have been McGill, Pavel and Cook.

Step 1: Getting into your starting position
– Lay down on your side, the side you intend on starting with.
– Establish a false-grip on the kettlebell (KB) with your working hand. Clasp your other hand on top.
– With the KB held close to your body, roll onto your back.
– Your working forearm is perpendicular to the floor.
– Your same-side leg’s knee is flexed, with your foot planted on the floor.
– Keeping your shoulder blade pulled back-and-down towards your spine, tighten down your abs and press the KB straight up.
– Keep your eye on the KB at all times.

Turkish Get Up 3 by CrossFit Invictus
Common Faults in Step 1:
– Taking the KB overhead from a compromised shoulder position.
– Flexing the wrong knee (bringing the wrong foot up into the support position).

Step 2: Push up to your elbow
– Keep your eye on the KB at all times.
– Keep the shoulder blade of your working arm pulled back-and-down.
– Set a tight brace.
– Keeping your working foot planted, roll/push onto your non-working elbow.

Common Fault in Step 2:
– Biggest fault seen here is not maintaining a solid brace. Throughout the movement, but at this point in particular, it’s critical to try to “marry” your rib cage and your pelvis – the two should not move independently of each other.
– Don’t be afraid of using your working foot to help push you up. This exercise is all about identifying movement strategies – integrating
every part of your body in order to accomplish a task.

Step 3: Push up to your hand
– Keep your eye on the KB at all times.
– Keep the shoulder blade of your working arm pulled back-and-down.
– Keep your working foot planted, maintain your brace, and press up to your non-working hand.

Common Fault in Step 3:
– This is where you tend to see the elbow start to bend. Keep the arm locked out. It may help to think of trying to keep the biceps close to the ear. If you can’t keep the arm locked out, try it with a lighter weight.

Step 4: High-Hip Bridge
– Keep your eye on the KB at all times.
– Keep the shoulder blade of your working arm pulled back-and-down.
– Keep your working foot planted and maintain your brace.
– Squeeze your glutes and drive your hips up as high as possible

Common Fault in Step 4:
– Creeping up to the toes. If you’re up on the toes of your working foot, the glutes will not fully engage, your hips will be too low, and
you won’t have enough clearance to pull your non-working leg all the way through. It’s an easy fix though, keep the heel of the working foot planted.

Step 5: Sweep the leg! You got a problem with that?
– Keep your eye on the KB at all times.
– Keep the shoulder blade of your working arm pulled back-and-down.
– Maintain a rigid position with a straight line from back of the head to working foot.
– Pull your non-working leg behind you until you’re in a partial lunge.

Step 6: Come into the lunge
– Keep your eye on the KB at all times.
– Keep the shoulder blade of your working arm pulled back-and-down.
– Keeping a tight brace, bring your torso into a vertical position directly over your hips.
– The palm of your working hand should turn in towards your head as your torso becomes vertical.
Turkish Get Up 8 by CrossFit Invictus
Common Fault in Step 6:
– The limp noodle. Keep the arm locked out!

Step 7: Stand
– Keep your eye on the KB at all times.
– Keep the shoulder blade of your working arm pulled back-and-down.
– Stand. (As shown in the photo at the very top.)

Step 8: Go through steps 1-7 in reverse order.

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Mark Riebel

Sinthia, I don’t want to hear complaints about humidity from you SoCal people. You’re more than welcome to come do some Bikram weightlifting in San Antonio.

And Jorge, you need more olive oil for this photo essay of the TGU.

Cynthia
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Cynthia

Great 6 a.m. class sweating out all the ‘extras’ we ate this weekend. The humidity was KILLER.

Just wait til it warms up for the later classes…..blech! Stay super hydrated today!

(Deuce, that means drink water—not more beer.)

Deuce
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Deuce

I love seeing “Testing Day” after a long holiday weekend full of poisoning myself!!!! This workout should be call “15 minutes of DETOX”

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.