Maanantai
WOD
//Benchmark
Pre-workout strength
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
*Build to a moderate load, but only as quality mechanics allow.
“FRAN”
“The CrossFit workout”
*Last done 26.3.-25”
Rx
21-15-9 reps for time:
Thrusters (30/42,5 kg)
Pull-ups
Scaled 1
15-12-9 reps for time:
Thrusters (30/42,5 kg)
Pull-ups
Scaled 2
15-12-9 reps for time:
Thrusters (15/20 kg)
Ring rows
*Cap 10min
Tiistai
WOD
Rx
For time:
80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800m run / 1k Row / 2k Bike
Scaled 1
For time:
65 alternating DB snatches (10/15 kg)
65 sit-ups
65 lateral burpees over the DB
800m Run / 1k Row / 2k Bike
Scaled 2
For time:
50 alternating DB snatches (8/10 kg)
50 sit-ups
50 burpees
400m run /500m Row / 1k Bike
BASIC-WOD
For time:
65 alternating DB snatches (10/15 kg)
65 sit-ups
65 lateral burpees over the DB
800m Run / 1k Row / 2k Bike
ENDURANCE
Rx
Every 6min for 30min
500m ski
25 box jump over
25 wallball
25 sit-up
Scaled
Every 6min for 30min
500m ski
15 box jump over
15 wallball
15 sit-up
Keskiviikko
WOD
// Heavy day
Deadlift
3-3-3-3-3
“3,5min
Post workout
Accumulate:
2:00 GHD Superman hold
*Use a bench or box with a partner holding legs.
Torstai
WOD
Rx
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (35/52,5 kg)
Handstand push-ups
Scaled 1
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (25/35 kg)
Pike handstand push-ups
Scaled 2
8-7-6-5-4-3-2-1 reps for time:
Hang power cleans (20/30 kg)
2-DB Push presses
*cap 12min
Post-workout accessory
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
*Build in load, but only as quality mechanics allow.
BASIC-WOD
For time:
10-9-8-7-6-5-4-3-2-1
Hang power cleans (25/35 kg)
Pike handstand push-ups
Postwork-out
3 sets:
5 KB windmills/arm
5 KB partial Turkish get-ups/arm
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (57,5/85 kg)
Scaled 1
AMRAP 20:
1:00 plank hold
10/15-cal bike
5 front squats (45/65 kg)
Scaled 2
Every 4:00 for 5 sets:
30-second plank hold
7/10-cal bike
5 front squats (20/30kg)
– Rest with the remaining time in the interval.
Intended Stimulus
*5+ rounds.
*Plank hold efforts in 2 sets or less.
*Bike in :45-1:15.
*Challenging but unbroken front squats.
*Take the barbell from the floor; first rep can be a squat clean.
Lauantai
WOD
Rx
AMRAP 14 with a partner:
Max KB swings (24/32 kg)
* Every 2:00, including 0:00, both partners perform 5 shuttle runs.
* Partners switch as needed.
* No floor touch on the shuttle run.
Scaled 1
AMRAP 14 with a partner:
Max KB swings (16/24 kg)
* Every 2:00, including 0:00, both partners perform 4 shuttle runs.
* Partners switch as needed.
* No floor touch on the shuttle run.
Scaled 2
AMRAP 14 with a partner:
Max KB swings (12/24 kg)
*Every 2:00, including 0:00, both partners perform 3 shuttle runs.
*Partners switch as needed.
*No floor touch on the shuttle run.
*1 shuttle run is 7,5m out and back.
Post-workout accessory
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.
Sunnuntai
Omatoimiperuskunto
20-30min easy jog / power walk (salilta urpola 2km?)
20min easy bike
20min mobility work