Maanantai
WOD
RX
7 Rounds for time:
7 Deadlift
7 Hang power clean
7 Front squat
Aim for unbroken sets.
Rest 1min between rounds
Cap 15min
(rx 70/50kg)
Scaled
7 Rounds for time:
7 Deadlift
7 Hang power clean
7 Front squat
(55/37,5)
*There is no rest between round, but you can tactically break each movent after 6 reps.
Basic-Wod
7 rounds for time
7 Deadlift
7 Hang power clean
7 Front squat
(42,5/30)
There is 3 basic movements.
Concentrate mechanics and body control on each movement.
Endurance
30min amrap
30cal ergo
30 air squat
2min rest
30cal ergo
30 Plate ground to overhead
2min rest
Tiistai
WOD
Shoulder press
3-3-3-3-3
“2min
4 rounds for time:
3 strict deficit handstand push-up
6 kipping deficit handstand push-up
10 2db box over step
Deficit: 20+10kg / 15kg plates.
Db`s 22,5/15kg (farmer carry)
Cap 12min
Basic-Wod
Shoulder press
5-5-5-5-5
“2min
4 Rounds for time:
3 db shoulder press
6 db push press
12 Box over step
Cap 12min
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Selkä prog (week 10)
wu:
3x
10-12 lat-pull
10+10 Shoulder rotation
15 wrist curl
15 Ring row
Bent row from box
5x 4(slow) + 6 Fast
“2,5min
Strict chest to bar pull-up
with slow tempo
4x 5
“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.
Gymnastic
Yleistä (CrossFit) voimistelua.
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ma, ti)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Rinnalleveto ja työntö tekniikka ja nostelua
Endurance
For time:
5000m bike
100 Air squat
70 Burpee to plate
100 Air squat
2500m Row
Cap 45min
Perjantai
WOD
Every 2min for 24min
Odd:
6 Deadllift
10 Bar over burpee (lateral)
Even:
12 kb swing (32/24)
32 Double under
*Deadlfit heavy as possible that you can maintain good mechanics and go for unbroken sets.
*Aim to go under 1min each round that you get some rest.
Basic-Wod
Every 2min for 24min
Odd:
6 Deadllift
6 Bar over burpee (lateral)
Even:
12 kb swing (horizontal)
32 Single under
*Deadlfit heavy as possible that you can maintain good mechanics and go for unbroken sets.
*Aim to go under 1min each round that you get some rest.
Lauantai
WOD
20min amrap
20 Crossover
15 V-up
10 burpee pull-up
Scaled:
4x 4single under + 1 crossover
15 Sit-up
10 Burpee jumping pull-up
Sunnuntai
Omatoimiperuskunto
Easy pace
3-5x
10min ergo
5min
10 Lunge steps
5 Push-up
10 Sit-up