10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight squat cleans

1-2-3-..-20 reps of "Linda";
Deadlift 1.5 x Bodyweight
Bench Press 1 x Bodyweight
Squat Clean 3/4 x Bodyweight

BENCHMARK
For time
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x bodyweight)
Bench press (1x bodyweight)
Squat clean (0.75x bodyweight)

Scaled WOD
For time:
8-7-6-5-4-3-2-1:
Deadlift
Bench press
Squat clean

Warm-up:

35/25 sec x 6, 2 rnds:

1) 3 deadlift + 3 front squat
2) 3 hang power clean + 3 push press
3) 2 front rack reversed lunge + 2 thruster

Every 2 mins x 4, light to metcon weight:

4 power clean
4 thruster
4 front rack reversed lunge
4 deadlift

Tangon kierrätys harjoite. Pyri liikkumaan kaikki neljä liikettä läpi rennosti ja teknisesti.
Tanko liikkuu kokoajan, ei pysäytyksiä kesken liikkeen.

"Eeppinen Lasetus"

2 rounds for time: (timecap 23 min, merkkaa aika)

20 power clean (42,5/30 kg)
10 burpee over bar
20 thruster
10 burpee over bar
20 front rack reversed lunge
10 burpee over bar
20 deadlift
10 burpee over bar

Time to beat: 17:22 (Hege 27.1.2021)

Tulostaulu:

Alle 15 min: Kilpatason CrossFit-urheilija.
Suorituskykysi tangon kierrätys treeneissä on vailla vertaa. Erittäin harva CrossFit-urheilija pystyy näin kovaa suoritukseen. Pärjäisit lajin kisoissa!

15-18 min: Fitness-Sonni / Fitness-Sonnitar
Tuloksestasi huomaa, että olet rakentanut suorituskykyäsi päämäärätietoisesti jo vuosien ajan. Olet erittäin hyvässä fyysisessä kunnossa!

18-23 min: Hyväkuntoinen CrossFit-harrastaja
Hieno suoritus! Pärjäät varmasti arkielämän haasteista täysin ongelmitta tällä suorituskyvyllä.

PRE-SESSION MOBILITY PREP
A. Squat Flow (5-minute VIDEO)
B. Shoulder – Front Rack (VIDEO)
C. Shoulder – Internal Rotation (VIDEO)

Warm-up

5-minute Row @ easy pace (nose breathing)
+
Lunge flow (VIDEO)
* Follow along with the video for 2-3 rounds
+
Thoracic flow (VIDEO)
* 5-4-3-2-1 reps of each
+
2 Rounds
5/side Single leg KB deadlift (VIDEO)
5/side Half kneeling press (VIDEO)
5-metres/side Single arm front rack duck walk (VIDEO)
+
2 Rounds
10 Hike Clean, alternating (VIDEO)
5/side KB Windmill (VIDEO)
5 Deck squats (VIDEO)
+
Barbell warm up
Work to desired weights on the lifts (start with the clean, then as the weight builds, add the deadlift and start to rotate the movements).
+
Bench setup (VIDEO)
*if unfamiliar with bench press, take some time to practice this for a more efficient transition.
+
3 rounds of 4 – 5 reps on each lift
*@ Rx weight (including Assault bike
*increase pace each round, resting 60 to 90-seconds between rounds.

Main piece

A) “Racing Linda”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 For time
Deadlift @ 135/100kg (295/220lbs)
Bench Press @ 90/60kg (195/135lbs)
(squat) Clean @ 65/47.5kg (145/105lbs)
10/7 (cal) Assault bike (each round)

Target time. < 30-minutes

• Make sure to check out weight options in notes

Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

SESSION NOTES

Goal. Break sets and pace appropriately to allow for minimal rest and transition times throughout

Key Focus. Break the higher rep sets on the deadlift and bench press as needed to avoid getting stuck later. Hold a steady, consistent pace on the cleans and use the Assault bike to determine the pace.

Strategy. This workout is about finding the right pace on the big rounds to push hard AND to avoid going to failure on any movement (especially bench press).

The deadlift is a bit heavier, but still a weight you can move in sets under fatigue. If you are confident in your deadlift, unbroken is an option, however, don’t be afraid to take a quick break in the bigger rounds to save energy for later in the workout.

The bench press is where you might get stuck if you push too hard at the beginning. Plan to take breaks with some reps left in the tank each time and rest a bit earlier than you think. Make sure to have a spotter just in case.

Steady singles on the cleans is likely the best strategy, at least on the bigger rounds, although you can of course see what touch-and-go brings you. When you get to the smaller sets, TnG becomes more of an option if you feel you can still transition quickly and sustain your pace. The bike should be a consistent, hard pace each round where you can transition right to your net set of deadlift after a few breaths. The final bike is of course a hard sprint to finish!

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)

Debrief.
– How was your pacing? Did you break the movements to sets appropriately? Any movements you got stuck on?
– Could you have changed your approach and finished faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell weights → You can choose to adjust the weights as follows: Deadlift @ 1.5x bodyweight, Bench press @ 1x bodyweight, Clean @ .75x bodyweight or DL @ 1x BW, BP @ 0.75x BW, Clean @ 0.5x BW

7 Rounds for time of:
7 HSPU
7 Thrusters @ 61 kg
7 Knees to elbows
7 Deadlifts @ 111 kg
7 Burpees
7 Kettlebell swings @ 32 kg
7 Pull-ups

Was "mad at life" and needed a WOD that would destroy me. PERFECT CHOICE, it was 55:06 of pure pain and focus, all problems faded away and afterwards felt f*cking awesome for finishing it! (Trust me, you will think of quitting on round 3!)

PRE-SESSION MOBILITY PREP
A. Lunge Flow (2-minute VIDEO)
B. Hip – Extension (VIDEO)
C. Shoulder – Front Rack (VIDEO)

1 – WEIGHTLIFTING

Warm-up

A) Use 5-time CF Games athlete Frederik Aegidius’ warm-up for weightlifting sessions (BARBELL WARM-UP VIDEO) or do our our classic clean warm-up
A1. 3 hang clean high pulls
A2. 3 hang muscle cleans
A3. 3 front squats, tempo 53X1
A4. 3 hang power cleans to front squats (receive each rep a little deeper, pause 2 seconds in receiving position)
A5. 3 clean pull unders
A6. 3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 sec hold at bottom, explode up, 1 sec hold at top

Main set

A) Clean
3 x 3 @ 70-80%, go every 2-minutes
3 x 2 @ 75-85%, go every 90-seconds
2-4 x 1 @ 80-90%, go every minute

Rest 2-minutes before part B

B) Clean + Front squat – 1 x 1 + AMAP (as many reps as possible) @ 85%1RM clean

Notes (A).
– Drop the bar between the reps on the triples (3s) and doubles (2s).

Notes (B).
– This is 1 Clean, followed by as many FS as possible. Aim for more reps than 2 weeks ago

2 – CONDITIONING

Warm-up

5-minute Row @ easy pace (nose breathing)
+
Ankle Flow (VIDEO)
*follow along with video
+
Overhead Flow (VIDEO)
3 – 2 – 1 reps of each move (per side for the twists)
+
“27 Squats” (VIDEO)
+
“27 Swings” (VIDEO)
+
Deadlift, build to working load over 4 to 5 sets, alternating with muscle-up drills.
12 Muscle up beat swings (VIDEO)
6 Muscle up transition drill (VIDEO)
3 Kipping ring dips
+
@ race pace
6 Deadlift
10 Wall-ball
2 Ring muscle up
3 Deadlift
5 Wall-ball
1 Ring muscle up

Main set

A) 2 rounds for time
30 Deadlift @ 102.5/70kg (225/155lbs)
60 Wall-ball @ 9/6kg (20/14lbs)
15 Ring muscle up

Time cap. 17-minutes

Cool Down

A) Hip Rotation Flow (7-minute VIDEO)

SESSION NOTES

Goal. Break sets appropriately on the 1st round to allow you to maintain a good pace on the 2nd round, while keeping the rest and transition times to a minimum

Key Focus. 1) Stick to your gameplan, 2) Get straight to work every time

Strategy. Review the workout before you start and assess:
– Where are my opportunities and how do I capitalise on them (e.g. “I can push big sets on the wall balls”)?
– Where are my challenges and how will I overcome them (e.g. “deadlifts will get heavy for me round 2, so I’ll be conservative and break round 1 into 4 sets”)?
– How will I transition and what is my set breakdown (e.g “take 5 deep breaths then go unbroken on the wall balls”)?

The workout begins with a bigger set of deadlifts. Have a plan for how you intend to break up the 30 reps that allows you to keep your sets fast and rests short. Be sure to factor in both rounds when coming up with your gameplan. Take a few deep breaths as you transition to your wall ball, then begin your first set. If you feel confident in your wall balls, you can probably complete the 60 reps in 1 to 2 sets, however, this is only a good approach if it will not have a negative impact on your muscle ups.

Walk to the rings, then hop up and begin your first set right away. Be sure to come down from any given set with some reps left in the tank. Avoid the temptation to take longer rests in the hope of being able to do bigger sets. Rest only as much as needed, then get back to work. As you begin round 2, you should likely plan for an extra set or two on each movement to avoid having to take big breaks.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief.
– How was your gameplan? Were you able to stick to it and keep your pace over both rounds?
– Could you get straight to work every time? Did you make the appropriate adjustments on round 2 to allow you to keep the rest short?
– How did your approach to muscle-ups work for you?
– What changes would you make if you needed to repeat the workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Deadlift → 102.5/70kg (225/155lbs) to 70/47.5kg (155/105lbs)
Wall ball → Reduce reps (40 to 50 reps) → Lighter ball
Ring muscle up → Reduce reps (8 to 12 reps) → Chest to bar or regular pull ups (30 reps)

Warm-up, 30/15 sec x 10:
1) Inchworm burpee
2) KB high pull
3) Lizard forward reach alt. (kurotus liskossa eteen, vuorojaloin)
4) KB hang snatch + push press R
5) KB hang snatch + push press L
6) Plank rotation
7) (Deadclean + reversed lunge) alt. (rinnalleveto maasta + kuulan puoleisella jalalla askelkyykky)
8) Burpee
9) KB thruster R
10) KB thruster L

Every 4,5 mins x 5: (kolmessa 5 hlö lähdössä, tavoiteaika alle 3 min per kierros, kello 1:30 x 17)
15/12 cal row
15 DDB thruster (2 x 15/10 kg)
15 KB swing (24/16 kg)
10 burpee over stick

Every 3min x 6
10 thruster 45/32,5 kg
10 power clean
6 burpee
5 thruster
5 power xlean
3 burpee