Viikon Wodit

Maanantai

WOD

Rx

2 sets:

AMRAP 3:
4 shuttle  run
10 pull-ups

Right into. ..

AMRAP 3:
Freestanding handstand hold


*Rest 3:00 between sets.
*Every second of the handstand hold is a rep.
*1 shuttle run is 10+10m 

 

Scaled 1

2 sets:

AMRAP 3:
4 shuttle  run
5 pull-ups

Right into …

AMRAP 3:
Handstand hold against the wall

 

*Rest 3:00 between sets.
*Every second of the handstand hold is a rep.
*1 shuttle run is 10+10m 

 

Scaled 2

2 sets:

AMRAP 3:
3 shuttle  run
5 jumping pull-ups

Right into …

AMRAP 3:
Pike hold on box

 

*Rest 3:00 between sets.
*Every second of the pike hold is a rep.
*1 shuttle run is 10+10m


Accessory work
3sets
10-12 kb/db bent row on bench
10+10 kb db shoulder rolls
*focus on range of motion first, then weight in both movement

10-12min aikaa tuohon.

Tiistai

WOD

Rx

For time:
60/75-cal row
22 front rack reverse lunges
60/75-cal row
16 front rack reverse lunges
60/75-cal row
10 front rack reverse lunges


(50/70kg)

 

Scaled 1

For time:
45/60-cal ergo
22 front rack reverse lunges
45/60-cal ergo
16 front rack reverse lunges
45/60-cal ergo
10 front rack reverse lunges

(35/50kg)

 


Scaled 2

For time:
21/30-cal ergo
22 front rack reverse lunges
21/30-cal ergo
16 front rack reverse lunges
21/30-cal ergo
10 front rack reverse lunges

(15/20 kg)

 

*Cap 22min
*Lunges in 2 sets or less

 

Post-workout accessory
Accumulate:

Rx – 75 GHD hip extensions or hip extensions from box

Scaled 1 – 45 reps
Scaled 2 – 30reps

Keskiviikko

WOD

Rx

3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.

 

Scaled 1

3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.

 

Scaled 2

3 rounds for time:
50 single-unders
15 burpees
15 hanging knee raises to waist height

 

*Cap 15min
*Double-unders in 2:00 or less.
*Burpees to a target in 2:00 or less.
*Knees-to-elbows in 1:00 or less.

 

Post-workout accessory
3sets:
40m unbroken 2kb/db overhead carry.

Torstai

WOD

//HEAVY DAY

 

Rx
Every 2:00 for 10 rounds:
1 clean and jerk

 

Scaled 1
Same as Rx’d

 

Scaled 2
Every 2:00 for 10 rounds:
2 clean and jerks

 

Build to a heavy 1-rep clean and jerk.Start with a moderate load (70% or more) and make small increases.
Plan for the eighth set to be the heaviest to allow for second attempts or back-off sets.

Perjantai

WOD

Open 26.1.

*Jukaistaan torstaina klo 22.00 osoitteessa games.crossfit.com
(jos oikein ymmärsin tuon aikaeron)

Lauantai

WOD

Pre-workout strength
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.

 


Rx
For time:
45 deadlifts (70/102 kg)
45 handstand push-ups

 

Scaled 1
For time:
45 deadlifts (47/70 kg)
45 pike push-ups

 

Scaled 2
For time:
45 deadlifts (25/40 kg)
45 double-DB push presses (6/8 kg)

Sunnuntai

Omatoimiperuskunto

  1. Kiva hiki, ei naama punaisena.45-75min…5min ergo
    5 valakyykky
    5 Boksi dippi / dippi
    10 Sumokyykky
    10-15 kippiä tangossa
    10 Kasakka kyykky KB?
    3+3 Tuulimylly

Ajankohtaista