Workout list by Emma Varjo kivat jumpat

  • CF interval Workout

    Every 7 min for 3 rounds (21 minutes total):
    2-3 rounds:
    5 pull ups or C2B
    10 DB snatches
    15 air squats
    10 burpees
    5 push ups

    You should work 3,5-5 minutes.

  • Amrap10 Workout

    3 power cleans
    5 wall balls
    1,2,3,4,5... wall walks

    first round 1 wall walk, second round 2 wall walks etc.

  • Gymnastics Workout

    4 rounds quality first:

    5-10 meter Handstand walk
    4-10 Ring dips
    6-12 Toes to bars
    Rest 90 seconds between rounds

    OR

    8 Plate step-ups (nose to wall HS or plank position)
    4-10 Box dips
    6-12 Knee ups
    Rest 90 seconds between rounds

    Each movement should be unbroken(ish). At least in first 1-2 rounds. No long rest between movements.

  • Barbell metcon Workout

    3 rounds for time:
    20 Deadlifts
    15 Hang power cleans
    10 STOH

    60/42,5kg

  • Fight gone bad Workout

    3 rounds for max total reps:

    =EMOM 18 min:
    1) Wall ball 6/9kg
    2) Sumo deadlift high pull 25/35kg
    3) Box jump 50 cm (=lowest height)
    4) Push press 25/35kg
    5) Row (cal)
    6) Rest

  • Extra 2: Gymnastics Workout

    5 rounds, do all the movements unbroken:
    5 Toes to bars
    3 Pull ups
    1 Chest to bar pull up
    Rest as needed

    Choose sets that are challenging for you:
    For example: 3-2-1 or 7-5-3 or 5-4-3...

  • Amrap12 Workout

    5 power clean
    10 t2b/v-up
    10 burpees

    power clean moderate heavy

  • CrossFit open 23.3 Workout

    Starting with a 6-minute time cap, complete as many reps as possible of:

    5 wall walks
    50 double-unders
    15 snatches (weight 1)
    5 wall walks
    50 double-unders
    12 snatches (weight 2)

    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    9 snatches (weight 3)

    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

    20 strict handstand push-ups
    50 double-unders
    6 snatches (weight 4)

    Weights (minimum):
    1: 29/43
    2: 43/61
    3: 56/83
    4: 70/102

    Scaled:
    Wall walk = shorter wall walk
    Double-under = single-under
    Strict handstand push-up = hand-release push-ups
    Scaled snatch weights:
    1: 20/29
    2: 29/43
    3: 34/52
    4: 38/61

  • Skill workout Workout

    One movement every 90s, 3 rounds total:
    1) 30-60s single under crossovers (or other skill: double under, single under, reverse single under)
    2) 5-10 line facing burpees, as fast as possible
    3) 1-3 wall walks
    4) 10-30s l-hang hold

  • Two bars Workout

    12 power cleans 35/52,5kg
    12 toes to bars
    12 shoulder to overheads 35/52,5kg
    12 pull ups
    9 power cleans 35/52,5kg
    9 toes to bars
    9 shoulder to overheads 35/52,5kg
    9 pull ups
    6 power cleans 35/52,5kg
    6 toes to bars
    6 shoulder to overheads 35/52,5kg
    6 pull ups

    Time cap: 10 minutes