Maanantai
WOD
//Benchmark
Quarter Gone Bad
Rx
5 rounds for max reps of:
:15 thrusters (43/61 kg)
:45 rest
:15 weighted pull-ups (15/22,5kg)
:45 rest
:15 burpees
:45 rest
Scaled 1
5 rounds for max reps of:
:15 thrusters (30/42,5 kg)
:45 rest
:15 strict pull-ups
:45 rest
:15 burpees
:45 rest
Scaled 2
5 rounds for max reps of:
:15 thrusters (15/20 kg)
:45 rest
:15 banded pull-ups
:45 rest
:15 burpees
:45 rest
*Moderate thruster loading; 3+ unbroken reps per interval.
*Challenging pull-up loading; 3+ reps per interval.
*Sprint through the burpees.
Tiistai
WOD
Rx
For time:
3 mile echo-bike
30 KB hang cleans (16/24 kg)
200m KB farmers carry
2 mile echo-bike
20 KB hang cleans
100m KB farmers carry
0,6mile echo-bike
10 KB hang cleans
50m KB farmers carry
0,3mile echo-bike
*Use two kettlebells.
Scaled 1
For time:
4000m C2 bike
30 KB hang cleans (12/16 kg)
200m KB farmers carry
2000m C2 bike
20 KB hang cleans
100m KB farmers carry
750m C2 bike
10 KB hang cleans
50m KB farmers carry
400m C2 bike
*Use two kettlebells.
Scaled 2
For time:
2000m C2 bike
20 DB hang cleans (8/12,5 kg)
150-m DB farmers carry
1500m C2 bike
15 DB hang cleans
75m DB farmers carry
600m C2 bike
10 DB hang cleans
50m DB farmers carry
300m C2 bike
*Use two dumbbells.
*Cap 28min
BASIC-WOD
For time:
4000m C2 bike
30 KB hang cleans (10/15 kg)
200m KB farmers carry
2000m C2 bike
20 KB hang cleans
100m KB farmers carry
750m C2 bike
10 KB hang cleans
50m KB farmers carry
400m C2 bike
*Use two dumbbells.
*Cap 28min
ENDURANCE
AMRAP 30:
40 Military sit-up
20 Plate facing burpee
40 Plate ground to overhead
20 Reverse lunge steps with plate
Keskiviikko
WOD
// Heavy day
Back squat
8-8-8-8-8
3,5min
Accessory work
3sets:
3+3 one leg broadjumps
3sets:
3 broadjumps
*Rest 1min between sets
Torstai
WOD
Rx
5 rounds for time:
7 shuttle runs
2 wall walks
7 shuttle runs
12 push-ups
Scaled 1
5 rounds for time:
7 shuttle runs
2 wall walks
7 shuttle runs
12 push-ups from knees
Scaled 2
4rounds for time:
7 shuttle runs
:10 wall walk hold
7 shuttle runs
10 elevated push-ups
*1 shuttle run is 10m run once.
*Cap 13min
Accessory work
4sets:
5 strict handstandpush-up
(scale variations)
PAINONNOSTO
Painonoston tekniikkaharjoittelua
GYMNASTIC
Handstand push-up practice
Perjantai
WOD
Open 26.2.
*Jukaistaan torstaina klo 22.00 osoitteessa games.crossfit.com
(jos oikein ymmärsin tuon aikaeron)
Lauantai
WOD
//Partner workout
Rx
For time with a partner:
Part 1:
21 hang power cleans (42,5/60 kg)
15/21-cal row
15 hang power cleans (50/70 kg)
10/15-cal row
9 hang power cleans (55/80 kg)
7/9-cal row
Right into …
Part 2:
21 box jumps (50/60 cm)
15/21-cal row
15 box jumps (50/60 cm)
10/15-cal row
9 box jumps (50/60 cm)
7/9-cal row
*Partner 1 completes all of the work of part 1: then, partner 2 completes all of the work of part 1. Part 2 same as part 1.
*Non-working partner can adjust weights while their partner is rowing.
Scaled 1
Same as rx, but
30 /45 kg
37,5 /52,5 kg
42,5/60kg
Scaled 2
Part 1:
12 hang power cleans (15/20 kg)
9/12-cal row
9 hang power cleans (17,5/25 kg)
7/9-cal row
6 hang power cleans (20/30 kg)
5/6-cal row
Part 2:
12 box jumps (30/50cm)
9/12-cal row
9 box jumps
7/9-cal row
6 box jumps
5/6-cal row
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)