Maanantai
WOD
//Partner workout
Rx
AMRAP 20 with a partner:
200-m DB farmers carry (15/22.5 kg)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (50/60 cm)
Scaled 1
AMRAP 20 with a partner:
200-m double-DB farmers carry (10/15 kg)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (50/60 cm)
Scaled 2
AMRAP 20 with a partner:
100-m double-DB farmers carry (6/12.5 kg)
20 double-DB front squats
20 double-DB push jerks
20 double- DB box step-ups (30/50 cm)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
Tiistai
WOD
//Benchmark – Open 23.1
Rx
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (6/9 kg) (2.7/3 m)
30 cleans (43/61 kg)
20 ring muscle-ups
Scaled 1
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (4/6 kg) (2.7/3 m)
30 cleans (30/42,5 kg)
10x 2 C2B + 2 Ring dip
Scaled 2
AMRAP 14:
50 strokes on the rower
40 sit-ups
30 wall-ball shots (2.7/4 kg) (2.7/3 m)
20 cleans (15/20 kg)
10 ring rows + 10 push-ups
*Scale that you can get to cleans.
Keskiviikko
HYVÄÄ JOULUA!
Ei ohjattujaharjoituksia.
Torstai
HYVÄÄ JOULUA!
Ei ohjattuja harjoituksia.
Perjantai
WOD (Kesto 1,5h)
12 Days of CrossFit Mikkeli
Rx
1 hang clean 60/42,5kg
2 front squat 60/4,5kg
3 wall climb
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) (16/24)
9 v-up
10 wallball 9/6kg
11 deadlift
12 bar over burpee
Scaled 1
1 hang clean 40/30kg
2 front squat
3 wall climb
4 Reverse lunge steps (2+2)
5 knees to chest
6 thruster
7 jumping air squat
8 DB/KB clean & jerk (4+4) (12/16)
9 v-up
10 wallball 9/6kg
11 deadlift
12 bar over burpee
Scaled 2
1 hang clean 30/20kg
2 front squat
3 partial wall climb
4 Reverse lunge steps (2+2)
5 knee raises
6 thruster
7 jumping air squat
8 DB/KB clean & jerk (4+4) (12/16)
9 ab-mat sit up
10 wallball 4/9kg (2,5m)
11 deadlift
12 down and up
*Target time 35-45min
-If you are ready before 35min, do extra rounds 13cal any machine, 14 pull-ups
*Cap 50min
*Suorita aina järjestyksessä seuraava liike ja palaa takaisin:
1: 1 hang clean
2: 2 front squat, 1 hang clean
3: 3 wall climb, 2 front squat, 1 hang clean
4: 4 pistol squat, 3 wall climb, 2 front squat, 1 hang clean
5: 5 toes to bar, 4 pistol squat, 3 wall climb, 2 front squat, 1 hang clean
jne.
viimeinen kierros on siis 12 bar over burpee, 11 deadlift, 10 wallball, 9 v-up, 8 DB/KB clean & jerk, 7 jumping air squat, 6 thruster, 5 toes to bar, 4 pistol squat, 3 wall climb, 2 front squat, 1 hang clean.
Lauantai
WOD
Rx
AMRAP 20 with a partner:
25 box jump-overs (50/60 cm)
25 power snatches (30/42,5 kg)
25 overhead squats (30/42,5 kg)
25 knees-to-chest
25-cal ergo
25 box jump-overs (50/60 cm)
25 power cleans (42,5/60kg)
25 front squats (42,5/60 kg)
25 knees-to-elbows
25-cal ergo
25 box jump-overs (50/60 cm)
25 squat cleans (60/85kg)
25 deadlift (60/85 kg)
25 toes to bar
25-cal ergo
Scaled 1
AMRAP 20 with a partner:
25 box jump-overs (50/60 cm
25 power snatches (22,5/30 kg)
25 overhead squats (22,5/30 kg)
25 knees raises
25-cal ergo
25 box jump-overs (50/60 cm)
25 power cleans (30/42,5kg)
25 front squats (30/42,5kg)
25 knees-to-chest
25-cal ergo
25 box jump-overs (50/60 cm)
25 squat cleans (35/50kg)
25 deadlift (35/50kg)
25 V-ups
25-cal ergo
Scaled 2
AMRAP 20 with a partner:
20 box step-overs (50/50 cm)
20 hang power snatches (15/20 kg)
20 overhead squats (15/20 kg)
20 Ab-mat sit-ups
20-cal ergo
20 box step-overs (50/50 cm)
20 hang power cleans (25/35kg)
20 front squats (25/35kg)
20 knee raises
20-cal ergo
20 box step-overs (50/50 cm)
20 power clean (35/50kg)
20 deadlift (35/50kg)
20 knees to chest
20-cal ergo
Sunnuntai
Omatoimiperuskunto
Rennon letkeästi:
10min hiihto
10min soutu
10min fillari
10min (rauhassa, hae liikkuvuuksia)
6 valakyykky (keppi tanko)
6 kasakkakyykky
6 Kippi tangossa
6 Kippi renkailla
6 KB windmill
5min hiihto
5min soutu
5min fillari