Maanantai
WOD
“Rowing Nancy”
RX
5 rounds for time:
500m Row
15 Overhead squat (42,5/30)
Scaled 1
5 rounds for time:
1000m Bike
15 Overhead squat (30/20)
Scaled 2
5 rounds for time:
700m Bike
10 Overhead squat (20/15)
*Cap: 18min
BASIC-WOD
Pre workout:
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.
Metcon
For time:
14-12-10-8-6-4-2
2 kettlebell deadlifts
– Complete 2 partial wall walks after each set.
*Cap 10min
ENDURANCE
45min amrap
100cal ergo
100 Air squat
100 Russian kb swing (24/16)
100 Kb hang clean & jerk
100sek plank
*you may change hand when ever you want in clean and jerk.
Tiistai
WOD
Pre workout:
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.
Metcon
Rx
For time:
21-18-15-12-9-6-3
2 dumbbell deadlifts
– Complete 2 wall walks after each set.
Scaled 1
For time:
21-18-15-12-9-6-3
2 kettlebell deadlifts
– Complete 2 wall walks after each set.
*Use this if you have limited range of motion with dumbbells
Scaled 2
For time:
14-12-10-8-6-4-2
2 kb/db deadlifts
– Complete 2 wall walks after each set.
*Cap 10min
*Deadlifts unbroken
*Wall walks under 30sek.
*Both ends of dumbbell to the ground.
BASIC-WOD
Metcon
5 rounds for time:
400m Row
16 Db overhead lunge steps (17,5/12,5)
*Cap 18min
Painonnosto
Tempaus tekniikkaa
Keskiviikko
WOD
// Heavy day
Strength:
Back squat
3×3
3×2
3×1
*Build up, use 3rep and 2 rep sets to make you ready for heavy singles.
*Do not let weight limit your range of motion. Go always deep as mobility allows.
BASIC-WOD
// Heavy day
Strength:
Front squat
3×3
3×2
3×1
*Build up, use 3rep and 2 rep sets to make you ready for heavy singles.
*Do not let weight limit your range of motion. Go always deep as mobility allows.
GYMNASTIC
Kipping pull-up practice
ENDURANCE
Ei keskiviikon endua tällä viikolla
Torstai
9.30 Revovery-Wod
16.00 Rästi-Wod (ti/ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Overall mobility
30min active
30min traditional work
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
ENDURANCE
AMRAP 30:
40 Military sit-up
30 burpees
20 alternating DB snatches (15/22.5 kg)
100-m double-DB farmers carry (15/22.5 kg or kettlebells
Perjantai
WOD
Open 25.2.
Julkaistaan torstaina iltakympin hujakoilla osoitteessa games.crossfit.com
BASIC-WOD
Open 25.1.
Skaalattu versio
Lauantai
WOD
// Heavy day
For load:
OTMx 12:
3 power cleans
2 hang power cleans
1 push jerk
* Build in load.
Sunnuntai
Omatoimiperuskunto
Kellosta sininen sykealue eli perukunto eli pk eli zone 2
10-20min soutu
10-20min fillari
10-20min hiihto
10-20min reipas kävely / hölkkä
15min venyttely (40-60sek / veny)