Twist and Shout

Simple movements, but added weight make this quick triplet worth a shot. This workout is meant to be completed unbroken (without dropping the weight), so choosing the right weight is important. If you had to break this up into sets, try to keep it to 1-2 sets. Don’t have a barbell, dumbbell, kettlebell, or plate? You can use any “odd object” for this workout like a 5 gallon water jug, medicine ball, or even a backpack with weighted objects inside.

Here are a few quick videos to help guide you for each movement along with modifications/scaling options.

Keep in mind that even modifications may not work for everyone. If you feel pain, skip the exercise and substitute a different version or try one of the alternatives listed below.

Overhead Lunges

CrossFit Seminar Staff member James Hobart demonstrates the overhead lunge. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/cert...

Goblet Squats

Goblet Squat: Set-up: Feet shoulder width with weight in heels. Neutral spine throughout the movement. Kettlebell or Dumbbell held with both hands below the ...

Need a Modification? Try These:

Russian Twists

The Russian Twist is an old-school core movement that trains the rectus abdominus/obliques. The level of stability to prevent excessive movement against resi...

Need a Modification? Try These:

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