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 upsYou should work 3,5-5 minutes.
-
Amrap10 Workout
3 power cleans
5 wall balls
1,2,3,4,5... wall walksfirst 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 roundsOR
8 Plate step-ups (nose to wall HS or plank position)
4-10 Box dips
6-12 Knee ups
Rest 90 seconds between roundsEach movement should be unbroken(ish). At least in first 1-2 rounds. No long rest between movements.
-
-
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 neededChoose sets that are challenging for you:
For example: 3-2-1 or 7-5-3 or 5-4-3... -
-
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: 70/102Scaled:
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 upsTime cap: 10 minutes