Maanantai
WOD
//Benchmark
Pre-workout strength
Thruster
5-5-5
Fran
“The CrossFit workout”
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
Hyrox – capacity builder
Week 3 of 6
Otm x 6
Add 1more rep to last week’s wallball number. (total +2reps from week one)
Or start from easy set.
Rest 4min
Otm x 6
Add 1more calorie to last week’s row. (total +2cal from week one)
Or start from easy set.
Post workout
Accumulate in any order
100 abmat-sit up
100 superman lifts
Tiistai
WOD
AMRAP 16 with a partner:
Rx
1 deadlift (102,5/142,5 kg)
1 bar muscle-up
2 deadlifts
2 bar muscle-ups
3 deadlifts
3 bar muscle-ups
Scaled 1
1 deadlift (80/115 kg)
1 chest-to-bar pull-up
2 deadlifts
2 chest-to-bar pull-ups
3 deadlifts
3 chest-to-bar pull-ups
Scaled 2
AMRAP 16 with a partner:
1 deadlift (35/50 kg)
1 burpee jumping pull-up
2 deadlifts
2 burpee jumping pull-ups
3 deadlifts
3 burpee jumping pull-ups
*Continue to add one rep each round.
*Partners can split reps any way
Hyrox – engine
5 rounds on skierg
1min max calories
1min rest
*Start hard but leave some thing in pack pocket for coming rounds and try to hit same total calories in each set.
*5min rest between parts
10min amrap
9/12cal bike
6 burpee box over jumps
Keskiviikko
WOD
Rx
For time:
1600m run or 4000m bike
100 GHD sit-up or feet anchored weighted sit-up
100 ****
1600m run or 4000m bike
– Partition the sit-ups and ****any way.
Scaled 1
For time:
1200m run or 3000m bike
75 feet anchored weighted sit-ups
75 ***
1200m run or 3000m bike
– Partition the sit-ups and **** any way.
Scaled 2
For time:
800m run
50 Feet anchored sit-ups
50 *****
800m run or 2000m bike
– Partition the sit-ups and ***** any way.
*Cap 35min
Painonnosto
Painnonnoston tekniikkatunti
Gymnastic
Handstand and handstandpush-up practice
Torstai
WOD
Rx
3 rounds for time of:
30 burpees
:30 hold top of ring dip
:30 hold bottom of ring dip
:30 hold top of false-grip ring row
:30 hold bottom of false-grip ring row
Scaled 1
3 rounds for time of:
20 burpees
:20 hold top of ring dip
:20 hold bottom of ring dip
:20 hold top of false-grip ring row
:20 hold bottom of false-grip ring row
Scaled 2
3 rounds for time of:
10 burpees
:10 hold top of ring dip
:10 hold bottom of ring dip
:10 hold top of false-grip ring row
:10 hold bottom of false-grip ring row
*Cap 20min
*Burpees in 2:00 or less
*Each hold in 1:15 or less
Hyrox – engine
30min amrap
30cal any ergo
30 russian kb swing (16/24)
30 2 kb/db deadlift (16/24)
30cal ergo
30 Medball squats (on shoulder)
30 Medball lunge steps (on shoulder
Perjantai
WOD
Rx
For time:
400/500-m row
30 power cleans (42,5/60kg)
5 rope climbs (4.6/4.6 m)
800/1,000-m row
5 rope climbs (4.6/4.6 m)
30 power cleans (42,5/60kg)
400/500-m row
Scaled 1
For time:
300/400-m row
30 power cleans (30/42,5 kg)
3 rope climbs (3.6/3.6 m)
600/800-m row
3 rope climbs (3.6/3.6 m)
30 power cleans (30/42,5kg)
300/400-m row
Scaled 2
For time:
800/1000m bike
20 power cleans (15/20 kg)
5 seated rope lock-offs
1600/2000m bike
5 seated rope lock-offs
20 power cleans (15/20 kg)
800/1000m bike
Hyrox – power
20x 1:30 rounds (total 5 rounds)
Round 1: 40m farmers carry
Round 2: 20m sledge pull
Round 3: 20m lunge walk
Round 4: 7 shuttle run (10+10m)
Lauantai
WOD
//Heavyday
Back squat
7-7-7-7-7
“3,5min
“all sets at 70%+
Hyrox – completion
For time:
Run 1,6km (bike 4000m)
Then 5 rounds of:
15 Wallballs
10m burpee broad jump
10m sledge push
*Rest 1min between rounds
Run 1,6km (bike 4000m)
Scaled
For time:
Run 1km (bike 3000m)
Then 5 rounds of:
12 Wallballs
7m burpee broad jump
10m sledge push
*Rest 1min between rounds
Run 1km (bike 3000m)
*Cap 40min
Sunnuntai
Omatoimiperuskunto
3 rounds:
10min easy bike
5min of:
6 cossack squats
6 sumo squats
6 squat clinics
6 reverse snow angles
5min of:
1min of squat clinic on the wall
1min of worlds best stretch
1min of leg swings (5 to each direction at the time)
2min foam rolling