Maanantai
WOD
Rx
2 sets:
AMRAP 3:
4 shuttle run
10 pull-ups
Right into. ..
AMRAP 3:
Freestanding handstand hold
*Rest 3:00 between sets.
*Every second of the handstand hold is a rep.
*1 shuttle run is 10+10m
Scaled 1
2 sets:
AMRAP 3:
4 shuttle run
5 pull-ups
Right into …
AMRAP 3:
Handstand hold against the wall
*Rest 3:00 between sets.
*Every second of the handstand hold is a rep.
*1 shuttle run is 10+10m
Scaled 2
2 sets:
AMRAP 3:
3 shuttle run
5 jumping pull-ups
Right into …
AMRAP 3:
Pike hold on box
*Rest 3:00 between sets.
*Every second of the pike hold is a rep.
*1 shuttle run is 10+10m
Accessory work
3sets
10-12 kb/db bent row on bench
10+10 kb db shoulder rolls
*focus on range of motion first, then weight in both movement
10-12min aikaa tuohon.
Tiistai
WOD
Rx
For time:
60/75-cal row
22 front rack reverse lunges
60/75-cal row
16 front rack reverse lunges
60/75-cal row
10 front rack reverse lunges
(50/70kg)
Scaled 1
For time:
45/60-cal ergo
22 front rack reverse lunges
45/60-cal ergo
16 front rack reverse lunges
45/60-cal ergo
10 front rack reverse lunges
(35/50kg)
Scaled 2
For time:
21/30-cal ergo
22 front rack reverse lunges
21/30-cal ergo
16 front rack reverse lunges
21/30-cal ergo
10 front rack reverse lunges
(15/20 kg)
*Cap 22min
*Lunges in 2 sets or less
Post-workout accessory
Accumulate:
Rx – 75 GHD hip extensions or hip extensions from box
Scaled 1 – 45 reps
Scaled 2 – 30reps
Keskiviikko
WOD
Rx
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.
Scaled 1
3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.
Scaled 2
3 rounds for time:
50 single-unders
15 burpees
15 hanging knee raises to waist height
*Cap 15min
*Double-unders in 2:00 or less.
*Burpees to a target in 2:00 or less.
*Knees-to-elbows in 1:00 or less.
Post-workout accessory
3sets:
40m unbroken 2kb/db overhead carry.
Torstai
WOD
//HEAVY DAY
Rx
Every 2:00 for 10 rounds:
1 clean and jerk
Scaled 1
Same as Rx’d
Scaled 2
Every 2:00 for 10 rounds:
2 clean and jerks
Build to a heavy 1-rep clean and jerk.Start with a moderate load (70% or more) and make small increases.
Plan for the eighth set to be the heaviest to allow for second attempts or back-off sets.
Perjantai
WOD
Open 26.1.
*Jukaistaan torstaina klo 22.00 osoitteessa games.crossfit.com
(jos oikein ymmärsin tuon aikaeron)
Lauantai
WOD
Pre-workout strength
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
Rx
For time:
45 deadlifts (70/102 kg)
45 handstand push-ups
Scaled 1
For time:
45 deadlifts (47/70 kg)
45 pike push-ups
Scaled 2
For time:
45 deadlifts (25/40 kg)
45 double-DB push presses (6/8 kg)
Sunnuntai
Omatoimiperuskunto
- Kiva hiki, ei naama punaisena.45-75min…5min ergo
5 valakyykky
5 Boksi dippi / dippi
10 Sumokyykky
10-15 kippiä tangossa
10 Kasakka kyykky KB?
3+3 Tuulimylly