Maanantai
WOD
Rx
For time:
50 push jerks (47,5/70 kg)
50 toes-to-bars
35/50-cal ergo
Scaled 1
For Time:
50 push jerks (34/52 kg)
35 toes-to-bars
35/50-cal ergo
Scaled 2
For Time:
35 push press (15/20 kg)
35 hanging knee raises
20/30-cal ergo
*Cap 15min
Post-workout skill:
200-m Db waiters walk
Tiistai
WOD
Pre-workout skill
5 sets for quality:
Handstand walk (7.5 m)
*Scaling: distance, spotting, movement.
Rx
AMRAP 12:
3 strict handstand push-ups
6 strict pull-ups
12 single-leg squats
Scaled 1
AMRAP 12:
2 strict handstand push-ups OR reduced ROM strict handstand push-ups
4 strict pull-ups OR foot-assisted pul-ups
8 single-leg squats OR ankle-wrapped single-leg squats
Scaled 2
AMRAP 12:
3 seated DB shoulder presses (10/15 kg)
6 ring rows
12 reverse lunges
BASIC-WOD
Pre-workout skill
5sets of: 1wallwalk + 4m wheelbarrow walk
AMRAP 12:
3 seated DB shoulder presses
6 ring rows
12 reverse lunges
ENDURANCE
Kevyt kimppa lenkki 40-55min
Salilta urpola 2km tai 2x 2km riippuen vauhdista. Tarpeen mukaan useampi vauhtiryhmä.
Keskiviikko
WOD
//Heavy day
Power snatch
10×2
“2,5min
Post-workout skill
4 sets:
:20 seated straight leg lifts
:10 rest
:20 seated wide leg lifts
:10 rest
Torstai
WOD
Pre-workout skill
3 sets:
:30 double-unders
:30 rest
:30 crossover or crossover double-unders
:30 rest
:30 backwards single-unders
:30 rest
Rx
15-12-9-6-3 reps for time:
Front squats (42,5/60 kg)
– Perform 40 double-unders after each set.
Scaled 1
15-12-9-6-3 reps for time:
Front squats (30/42,5 kg)
– Perform 20 double-unders or 45sek double-under practice after each set.
Scaled 2
15-12-9-6-3 Reps for time:
Front squats (15/20 kg)
– Perform 40 single-unders after each set.
*Cap 8min
BASIC-WOD
Pre-workout skill
3 sets:
:30 single-unders
:30 rest
:30 crossover
:30 rest
:30 backwards single-unders
:30 rest
For time
15-12-9-6-3
Front squats (25/35kg)
– Perform 20 double-unders or 45sek double-under practice or 60single unders after each set.
*Cap 8min
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
//Partner workout
Rx
12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans (15/22.5 kg)
– Partners alternate rounds for 6 rounds each.
Scaled 1
12 rounds with a partner:
7/10-cal row
8 burpees
8 double-DB power cleans (10/15 kg)
– Partners alternate rounds for 6 rounds each.
Scaled 2
12 rounds with a partner:
6/9-cal row
5 burpees
5 double-DB power cleans (5/7.5 kg)
– Partners alternate rounds for 6 rounds each.
*Cap 24min
*Target all rounds 2min or less
Post-workout skill
3 sets:
Advanced:
15-20 GHD sit-ups
Intermediate:
10-15 V-up
Beginner:
6 single-leg v-ups + 6 straight leg sit-ups
Lauantai
CrossFit Mikkeli 11v kekkerit!!
Aamupäivästä jotain jännää puuhastelua ja illasta illanistujaiset ja kevyempää ohjelmaa.
Aamupäivälle ilmoittautuminen löytyy salilta.
Iltaohjelmaan ei tarvitse ilmoittautua.
Sunnuntai
Omatoimiperuskunto
Easy pace (zone 2)
20min bike
10min ski
20min bike
15-20min stretching / rolling