Maanantai
WOD
4 rounds for skill practice and strenght.
2min work on
Turkis get-up (kb/db)
30sek rest
2min work on
Pistol squat
30sek rest
2min work on
Rope climb
30sek rest
2min work on
Overhead squat + shots press
30sek rest
*Try to add weight in turkish get-up each round. Focus on shoulder stability and core strength. 2-4 reps with heavy weight in later rounds is enough.
*Pistol: work on your 1leg stability and glute control. Leg leg squats from box to pistol squat variations (dragon squat…)
*Rope climb, work on rope straight. Normal rope climp to L-hang legless climb.
*Overhead squat, work on squat mobility and stability. Shots press is very demanding, but try to find a weight that challenges you enough,
Basic-Wod
3 rounds for skill practice and strenght.
2min work on
Turkis get-up (kb/db)
30sek rest
2min work on
1 leg box squat
30sek rest
2min work on
Bar travel
30sek rest
2min work on
Overhead squat
30sek rest
Endurance
Lämppä 10min pk ergo
Sitten
3x
2min vastus A
2min vastus B
2min vastus C
2min vastus D
2min Lepo
Vastus esimerkki tulinen:
Vastus A = 2
Vastus B = 4
Vastus C = 6
Vastus D = 8
Vastus esimerkki mieto
Vastus A = 1
Vastus B = 2
Vastus C = 3
Vastus D = 4
Fillarilla pidä rpm yli 80 koko ajan.
Hiihto pidä rpm yli 36 (mielemmin 40)
Tiistai
WOD
10 Rounds with partner
(5 each as relay)
21cal bike
18 Db squat (22,5 / 15)
15 Box jump
Cap 30min
Basic-Wod
10 Rounds with partner
(5 each as relay)
18cal Row
15 Air squat
12 Box step up
Cap 25min
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
Huom! Erikoisaikataulu!
wodit 9.00 / 10.00 / 11.00
WOD
Itsenäisyyspäivän perinteinen svedbergin sarjahan se olisi tänäkin vuonna tämän päivän teema.
Ko. harjoituksessa liikutettaan kevyttä tankoa suht reilusti. Sopii kaikille. Tämä harjoitus kuuluu CrossFit Mikkelin perinteisiin, niin jos et ole tätä tehnyt niin syytä on 🙂
Torstai
9.30 Huolto
16.00 Rästi-wod (ma, ti)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus tekniikka ja nostelua
Endurance
5 rounds for oxygen
1min box over jump
1min db snatch
1min db over burpee
2min standing bike
*2min rest between rounds.
Do this work out at heartrate of 75-85% of max (vk2)
Perjantai
WOD
Front squat
5-5-5-5-3-3-3-3
“3min
Extra:
Collect 50 Ghd-hip extensions.
Basic-Wod
Front squat
5-5-5-5-3-3-3-3
“3min
Extra:
Collect 50 hip extensions from box..
Lauantai
WOD
For time OR for quality
For time:
15m handstandwalk
21 Bar muscle-up
15m handstandwalk
15 bar muscle-up
15m handstandwalk
9 Bar muscle-up
15m handstandwalk
For quality with partner (ygig)
5m spot. handstandwalk
12 Jumping bar muscle-up
5m spot. handstandwalk
9 Jumping bar muscle-up
5m spot. handstandwalk
6 Jumping bar muscle-up
5m spot. handstandwalk
Sunnuntai
Omatoimiperuskunto
Rentoon tahtiin 4-6 kierrosta:
40sek on / 20sek off
- Row
- Sit-up
- Lunge steps
- Db snatch
- Ski
- Russian twist
- Box step up
- db clean and jerk
- Rest