Maanantai
WOD
Metcon
3 rounds for time:
5 Weighted pull-up
10 Strict knees to elbows
5 Weighted pull-up
10 2db Push press
5 Weighted pull-up
10 Turkish get-up
5 Weighted pull-up
10 Strict hspu
Cap 20min
*Rx 22,5/15
*This workout is more about upper body strength than super quick time.
Lots of heavy pulling and overhead stuff, challenge yourself and don’t worry if this workout caches you.
BASIC-WOD
Metcon
3 rounds for time:
3 pull-up descents
10 Strict knees raises
6 ring row
10 2kb push press
3 pull-up descents
6 Turkish get-up
6 ring row
10 push-up
Cap 20min
ENDURANCE
48min
3min easy ergo
1min plank
3min easy ergo
1min reverse plank
3min easy ergo
1min side plank (30/30)
3min easy ergo
1min wallsit
Tiistai
WOD
Pre workout
OTM x 8
1 Deadlift
*build to max
Metcon
8min amrap
2 Wallwalk
2 Deadlift (142,5/95kg)
BASIC-WOD
Pre workout
OT90sek x 6
3 Sumo deadlift
*build to max
Metcon
8min amrap
8 Pike shoulder taps
3 Sumo deadlift
PAINONNOSTO:
Tempaus
Keskiviikko
WOD
Metcon
20min amrap
5 Toes to bar
10 Push-up
15 Air squats
*Like a “Cindy” but this time pull-ups are replaced by toes to bars.
BASIC-WOD
Metcon
20min amrap
3 Tuck-ups
6 Push-up
9 Air squats
GYMNASTICS
Taijan erikoiset
ENDURANCE
Ainakin ma endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ti/ke)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
30min
Olkapäiden ja lonkkien tukilihas jumppailuja.
30min
Aktiivinen veyttely
PAINONNOSTO
Rinnalleveto ja työntö
ENDURANCE
Jaska testaa maanantaina yhen jutun että toimiiko, niin jos joo niin sitten tulee tänne.
Perjantai
PIKKUJOULU WOD
Erikoisaikataulu 75min wodit.
9.30 / 15.30 / 16.45 / 18.00
12 days of Christmas CrossFit Mikkeli edition
For time
1 hang clean 60/42,5kg
2 front squat 60/4,5kg
3 wallwalk
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
12 bar over burpee
*Cap 45min
Total 12 rounds.
First round
1 hang clean
Second
2 Front squat + 1 hang clean
Third
3 wallwalk + 2 front squat + 1 hang clean
……
Lauantai
WOD
30min amrap in teams of 4
First set:
300m Sandbag bearhug carry
300m 2kb Kb front rack carry (2×32/24)
300m 2db suitcase carry (2x 22,5/15)
Second:
16 Rope climb
100 Cal Ski
100 Cal Row
Third:
150 Box jump
100 Devils press (22,5/15)
50 Burpee box jump
Last:
Max cal bike (one bike)
**2 athletes are working at the same time and 2 are resting. You may change resting athletes at any time.
You can do reps in a set in any order. To advance to the next set all reps from the previous set must be done.
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