Lämppä
Tabata (20s on : 10s off, 6min)

• Jump to target
• Calf Eccentrics (3 set for right, 3 set for left)

Then 3min

• 5:1 Single to Double

Lats and Shoulders
4 Rounds, 40s on : 20s off, 12min

• Standing Hollow Pull-Downs
• Hollow IYT
• Banded Hollow Pull Dows

Toes-to-bar work 15min

• 4 sets of L Pops (20s on : 20s off)

Then

• Accumulate 25 strict Toes-to-bars
• Scaling: raise straight legs as high as possible or raise to tuck

Open Prep (15min)
Complete 3 Rounds of
4min AMRAP

• 15 Wall balls @ 6kg
• 30 Double unders
• 5 Toes-to-bars

Lämppä
8min AMRAP

• 1:00 Row
• 10 Burpees over Rower

Tekniikan kertaus (10min)

• Vastuskertoimen asetus (N: 115, M:125)
• Jalat-Lantio-Kädet - Kädet-Lantio-Jalat
• Vältettävät asiat: liian aikanen veto käsillä, liian eteen meneminen ja selän laskeminen liian alas, lantion tuominen liian lähelle jalkoja

1min soutu (5min)

• Ave wattit ylös

3min soutu (5min)

• Ave Wattit ylös

20min soutu (20min)

• Ave Wattit ylös
• Vaihtoehtona 10min soutu, jos aikaa vähän

Lämppä
12-10-8, Rest 20s between sets (5min)

• Dynamic L Stretch

Then Tabata (20s on : 10s off) for 4min

• L Pops
• Hollow Rocks

Toes-to-bar work
4 Rounds for Quality (15min)

• 30-20-10-5 Banded Hollow Pull Downs
• 5-5-5-5 Kip Shape Drills

Pull ups, 15min for Quality

• 10-8-6 Bent Over Rows, choose challenging but do-able for all 10 reps, rest 45s between sets

Then

• 5-4-3 of Jump Pull up Hold/Lower
• 3s hold at top and 3s lower
• Do all 5 reps in a row if possible
• 60s rest between sets

CrossFit Open prep
3 Rounds of 4min EMOM (12min)

• Min 1: Max Deadlifts (1.) 25kg, 2.) 35kg, 3.) 42,5kg
• Min 2: Max Push ups
• Min 3: Max Box Jumps
• Min 4: Rest

If time and energy left
Lats, for Quality 10min

• 10-20-10 Hollow Bench Sliders
• 10-10-10 Hanging Active Shrugs

Lämppä (15min)

• 2x1min Calf Foam Rolling
• 3x10 Calf Eccentrics per side

Then with jump rope

• Accumulate 3mins of Jump Double Claps
• Try to do 20s+ sets

Then

• 3min for 3:1 Singles to Double under

Toes-to-bars work, 15min
2 Rounds of (5min)

• Standing Hamstring Stretch, 20s per leg
• Single Leg Lift over Object, 10 reps each leg

Then 4 Rounds for Quality (10min)

• 10 Support Hold Up/Around
• 20 Kipping Beat Swings

Lats work, 5 Rounds for Quality (15min)

• 5-4-3-2-1 Dragon Flags
• 10-8-6-4-2 Bird Dog Rows

CrossFit Open Prep (10min)
3min AMRAP

• 4 Touch & Go Clean & Jerks @ 25kg
• 8 Toes-to-bars

1min Rest then
3min AMRAP

• 3 Touch & Go Clean & Jerks @ 35kg
• 6 Toes-to-bars

1min Rest then

• 1min max Clean & Jerks @ 35kg
• 1min max Toes-to-bars

Lämppä
8min EMOM (30s on : 30s off)

• Odd minute: Jump to target
• Even minute: Swing stomps

Then

• 3min for 2:1 Singles to Double unders

Rowing (30min)

• 5x2:00min with 105% of your 3min average watts (use pace boat)
• 5min Rest between the sets

Rest 5min and do following if you have energy left

Pull up work
for Quality (10min)

• 3 Strict Pull ups with 10s Hang between reps
• 30s Rest
• 3 Strict Pull ups with 5s Hang between reps
• 30s Rest
• 3 Strict Pull ups with 3s Hang between reps
• 30s Rest

Lämppä (Cap 10min)

• 300m Row

Then 3 Rounds of

• 10 Broomstick Pass Throughs
• 20 Knee together Squats
• 10s Handstand Hold

Lats (15min)
10min EMOM

• Odd minute: 10 (5/5) Archer Push ups
• Even minute: 15-20 Ab Hollow Rollers

Then

• Accumulate 30 Arch/Hollow Tension Drills

Pull ups, 15min for Quality

• 12-10-8 Bent Over Rows, choose challenging but do-able, rest 45s between sets

Then

• 6-5-4 of Jump Pull up Hold/Lower
• 3s hold at top and 3s lower
• Do all 5 reps in a row if possible
• 60s rest between sets

CrossFit Open Prep (15min)
6min AMRAP

• 10 HSPUs
• 10 Cal Row

Rest 2min then
6min AMRAP

• 10 Wall balls @ 6kg
• 10 Deadifts @ 42,5kg

Lämppä (15min)

• 2x1min Calf Foam Rolling
• 3x12 Calf Eccentrics per side

Then with jump rope

• Accumulate 50 Jump Double Claps
• Rest as needed

Then

• 25 Swing Stomp Drills

Then

• Tabata (20s on : 20s off, 6 Rounds) for double unders

Toes-to-bar work (15min)
4 Sets of

• 5s L-Hold
• 3 1/2 L-Ups
• 1 Full strict Toes-to-Bar

Scaled

• 3s L-Hold
• 2 1/2 L-Ups
• 1 Full strict Toes-to-Bar

Then

• Accumulate 30 TTB conditioning with Wall Ball

CrossFit Open Prep
10min EMOM

• Odd minute: 10 Power Snatches @ 15-25kg
• Even minute: 30 Double unders

Lats
4 Rounds for Quality (15min)

• 10 Get out of the Pool
• 8 Iron Cross Lift Offs

Lämppä

• 2x1min Calf Foam Rolling per side
• 3x12 Calf Eccentrics with 3s lower per side

Then
4 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
4 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then with jump rope
Tabata (20s on : 10s off, 8 Rounds, 4mins)

• Double Unders

Toes-to-Bar work (20min)
2 sets x 15s

• Standing Hamstring Stretch
• 10s Rest between

Then

• Accumulate 20 Reverse stadlers
• Scaled: Tuck up into L stretch, lower on 3 count

Then

• Accumulate 40 Hollow Rocks

Mobility for 20min

• 2min Ballerina, both sides
• 3min Bottom Squat
• 1min Half Kneeling Quad Stretch, both sides
• 1min Downward Facing Dog
• 1min Rainbow Stretch, both sides
• 1min Shoulder Internal Rotation, both sides
• 1min Manual Tricep Stretch
• 2min Hamstring Stretch
• 2min The Frog

Lämppä
With Warmup pace (6min)

• 2min of jump rope (singles or doubles)
• 1min Burpees
• 2min Air Squats
• 1min Broomstick pass throughs

Rowing (25min)

• 2x10min with 105% of your 20min pace (use pace boat)
• 5min Rest between sets
• Record your ave watts from sets
• 105% for 20min = 100watt

If enough energy and time

Pull up work
4 Rounds for Quality (10min)

• Max Rack chin ups unbroken
• 12 Chest-to-bar Banded Pull downs

Then
10min to

• 3 Strict Pull ups with 5s Hang before and between reps
• 30-60s Rest
• 2 Strict Pull ups with 15s Hang before and between reps
• 30-60s Rest
• 1 Strict Pull up with 30s Hang before the rep

Lämppä

• 2min with Jump rope (singles or doubles)

Then
2 Rounds of

• 25 Calf Raises
• 15 Broomstick Pass Throughs
• 25 Active Hang
• 15 Knees together Squats

Pull up work (15min)
Accumulate 10 of 1/4 pulls

• Each rep starts with 2s hang
• Then do 1/4 pull & hold for 2s
• Then pull on top of pull up & hold for 2s
• Then lower to 1/4 & hold for 2s
• Then reset at the bottom
• These do NOT to be unbroken

Or

• Each rep starts with 2s hang
• Then do 1/4 pull & hold for 2s
• Then reset at the bottom
• These do NOT to be unbroken

Lats (15min)
3 Rounds for Quality

• 30 Controlled Beat Swings
• 5 Ring I-Ys (I & Y = 1 rep)

Then

• 2x1min Slow & Controlled Arch/Hollow Tension Drills
• 2min rest between sets

GHD work

• 3x 10 GHD sit ups

Then

• 3x 15 GHD Hip Extensions

Then

• 3x 5 GHD Back/Hip Extensions

Rope Climbing

• 5-10min to Rope Climb start drills