Maanantai
WOD
Thruster
3-3-3-3
“2min
12min amrap
5 Burpee cluster (42,5/30)
10 Front rack lunge steps
15/20cal Ergo
Basic-Wod
Thruster
3-3-3-3
“2min
10min amrap
5 Thruster
8 Front rack lunge steps
10/13cal Ergo
Endurance
4x
2min work
- Ski
- Box over steps
- Slamball
- Db hang clean & jerk
- Rest
Tiistai
WOD
Bar muscle-up drills and practice
OTM x 12
*10sek support hold on rings
*3 Pull-over
*10sek L-sit on parallettes
*3 Dragon flag
Basic-Wod
Kipping pull-up drills and practice
OTM x 12
*15sek support hold on box
*3 Jumping muscle-up
*10sek L-sit hang
*3 “Dragon flag”
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Overhead squat
1-1-1-1-1-1
“2min
(Build up)
8min amrap
3 Front squat (80/56)
3/5 Strict pull-up
Basic-Wod
Pause front squat
5x 1+1
“2min
First rep: 3sek down – 3sek bottom – 3sek up
Second rep- control down fast up
8min amrap
5 2 db/kb Front squat
7 Ring row
Gymnastic
Handstand hommeleita.
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ma / ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus tekniikka ja nostelua
Endurance
Row 10km
or
Bike 20km
or
Ski 10km
First time or just for easy workout:
Go with easy pace 65-70% of max bpm
Want to go hard?
Try to keep the pace on just under the red zone for the whole distance.
Perjantai
WOD
Selkä prog (week 11)
wu:
3x
10-12 lat-pull
10+10 Shoulder rotation
15 wrist curl
15 Ring row
Bent row from box
5x 8
“2,5min
Strict chest to bar pull-up
with slow tempo + kipping
4x 3 + 3-5 kipping
“2,5min
Basic-Wod
wu:
3x
10-12 lat-pull
10+10 Shoulder rotation
15 wrist curl
15 Ring row
Spotted pull-up / low bar pull-up
5×6
“2,5min
Fast up, slow down.
Bent row from box
3x max
*start with a weaker arm, match the stronger arm.
Lauantai
HUOM!!!
Erikoisaikataulu
Startit:
9.00 / 10.15 / 11.30
kesto 75min
WOD
(*tehty 23.12.2018)
12 Days of CrossFit Mikkeli – jouluversio
1 hang clean 60/42,5kg
2 front squat 60/42,5kg
3 wall climb
4 pistol squat (2+2)
5 toes-to-bar
6 thruster 60/42,5kg
7 jumping air squat
8 DB/KB clean & jerk (4+4)
9 v-up
10 wallball 9/6kg
11 deadlift 60/42,5kg
12 bar over burpee
Cap 45min
tehdään järjestyksessä:
1
1+2
1+2+3
….
1+2…..11+12.
Sunnuntai
Hyvää Joulua kaikille!
Syökää, levätkää, palautukaa.
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