Maanantai
WOD
Strength
7 sets for load of the complex:
“3min
Extra work:
3x 5 Back squat (72,5% of max)
Basic-Wod
Strength
7 sets for load of the complex:
“3min
Extra work:
3x 3 Tempo goblet squat
(5-5-5)
Endurance
10x (total 50min)
4min easy ergo (pk)
1min hold
*wallsit
*hang
*plank
*squat hold
*handstand
Tiistai
WOD
Strength
15min of
Ring muscle up progression
practice. When practicing, do sets of 3-5 reps at the time.
Metcon
Rx
7min amrap
7 Chest to bar pull-up
7 High box jump (75/60)
Scaled 1
7min amrap
3 Chest to bar pull-up
7 High box jump (75/60)
Scaled 2
7min amrap
7 Ring Row / jumping chest to bar
7 Box jump (60/50)
Basic-Wod
Strength
5x
3 Pull-up descents
+
10sek support hold
Metcon
7min amrap
7 Ring Row
7 Box jump (60/50)
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
3 Rounds for time
15 Knees to elbows
15 Overhead squat
12 Burpee
12 HSPU
9 Front rack lunge steps (left)
9 Front rack lunge steps (right)
*Rest 2min between rounds
(42,5/30)
Basic-Wod
3 Rounds for time
12 Hanging knee raises
12 Zercher squat
9 Burpee
9 Push-up
6 Front rack lunge steps (left)
6 Front rack lunge steps (right)
*Rest 2min between rounds
(30/20)
Gymnastic
Toas to bar jutskia
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/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+3 Kb windmill
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
4 rounds of:
1min on / 15sek off
- Ski
- Box jump overs
- Slamball throws
- Jump rope (single under, crossover, double under)
- Kb SDHP
- Wallball
- Rest
(total 35min)
Perjantai
WOD
Glute progressio w6
wu:
3 rounds:
15+15 hip opener on wall
3x 5sek side plank opener
Venyt:
7x “scale strech”
Strength:
Tempo Hip thrust
3×3 (5sek hold)
Hip thrust
3×8
Tempo deadlift
From the top to the chins
5x 5
(5-5-1)
*dont let the bar touch to the ground.
* keep core tight all the time.
Basic-Wod
wu:
3 rounds:
10+10 hip opener on wall
3x 5sek side plank opener
Venyt:
7x “scale strech”
Strength:
Tempo Hip thrust
3×3 (5sek hold)
Hip thrust
3×8
Tempo banded sumodeadlift practice
(3-5-1)
Sets of 8 reps.
Lauantai
WOD
Open 24.3
*Viimeinen open laji tänä vuonna 🙂
Julkaistaan torstaina
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)