Maanantai
WOD
Strength
Strict pull-up
10-8-6-4-2
2,5min
Metcon
12min amrap
6 Ring dip
12 weighted sit-up
24 Double under
*keep weight against chest during sit-ups.
Basic-Wod
Pull-up
5-5-5-5-5
2,5min
Metcon
12min amrap
6 Push-up
12 sit-up
30 Single under
Endurance
With bike
First 10 easy warm up
Then 3x
0:20 +4 resistans
1:40 +0
0:30 +4
1:30 +0
0:40 +4
1:20 +0
1:00 +4
1:00 +0
2min rest
* Keep same rpm all 8min.
* rpm should be 75-90.
* You can choose what is your “0” number..
Tiistai
WOD
Strength
Back squat
5x 1+1 (tempo)
First rep (5-5-5)
Second (5-0-1)
“2min
Normal sets
3x 3 (80%)
2,5min
*Focus to keep good mechanics
Metcon
Tabata wallball
8x 20s on / 10s off
Result: weakest round.
Basic-Wod
Kb goblet squat
5x 1+1 (tempo)
First rep (5-5-5)
Second (5-0-1)
“2min
Front squat
Normal sets
3x 5
2,5min
*Focus to keep good mechanics
Metcon
Tabata wallball
8x 20s on / 10s off
Result: weakest round.
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Metcon (strength)
For time
18 Deadlift (60/45)
15 Hang power clean
10 Shoulder to overhead
*
15 Deadlift (65/47,5)
12 Hang power clean
8 Shoulder to overhead
*
12 Deadlift (70/50)
9 Hang power clean
6 Shoulder to overhead
*
9 Deadlift (75/52,5)
6 Hang power clean
4 Shoulder to overhead
*
6 Deadlift (80/55)
3 Hang power clean
2 Shoulder to overhead
Cap 20min
*1min rest between “sets”
*Add weight for each “set”
*Plan the weights that final set is really heavy for stoh. Start lighter or heavier than example shows.
Basic-Wod
Metcon (strength)
Every 4min for 20min
12 Sumodeadlift
9 Hang power clean
6 Shoulder to overhead
Gymnastic
Kässäri hommia
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ti/ke)
17.00 Recovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
15min for quality
6 Box over jump (hips low as possible)
3 Goblet squat (t:5-5-5)
6 Low bar kipping pulls
12 Kipping (take something to hold between your ankles)
Part 2
Hip routine
Part 3
Stretching
Painonnosto
Tempaus tekniikka ja nostelua
Endurance
4x 50sek on /10sek off
- Echo-bike
- Box over step
- Sit-up
- Row
- Plate gto
- 1-leg v-up
- Ski
- Kb hang clean and jerk
- Plank
- Rest
Perjantai
WOD ja BASIC-WOD
Glute progression week 4
wu:
3 rounds:
10+10 hip opener on wall
3x 10sek hip thrust hold
Venyt:
7x “scale strech”
Strength:
Tempo Hip thrust
3x 3+5
Tempo banded sumodeadlift practice
(3-5-1)
Sets of 8 reps.
Lauantai
WOD
Open 24.1
Open on CrossFit kattojärjestön järjestämä jokavuotinen tapahtuma, joka nykymuodossaan sisältää 3 lajia jotka julkaistaan viikoittain.
Tämä ensimmäinen laji julkaistaan torstaina? ja se sitten lisäillään tähän.
Open lajit on yleensä sellaisia 10-20min mittaisia perusliikkeisiin perustuvia myllyjä. Näissä on sitten ihan viralliset skaalaukset ja kaikille löytyy sopiva taso.
Sinun ei tarvitse olla rekistytöitynyt Open:niin osallistuaksesesi wodille.
Mutta jos kiinnostelee verrata tuloksia maailman tasoon niin onnistuu osoitteessa games.crossfit.com
Sunnuntai
Omatoimiperuskunto
2-3x lista läpi (1 kierros = 20min)
5min ergo (pk)
40sek on / 20sek off
- Side plank
- Reverse plank
- Side plank
- Plank
- Superman hold
5min ergo (pk)
4osek on / 20sek off
- Hang on the bar
- Wallsit
- Handstandhold
- Stand or scales on balance board
- Stand or scales on balance board (other leg)