Every 1 min for 20 mins, alternating between:
min 1: Hollow Hold, 30 secs
min 2: 12 Ring Rows
min 3: Ring Support Hold, 20-30 secs
min 4: 12 Strict Knees-to-chests
min 5: Bottom Ring Dip Hold, 20-30 secs

8 min töitä 2 min lepo Parin kanssa

1. 10+10 matkalaukku maastaveto kuulalla + 10 Kahvakuulaheilautus + 10 kaloria soutu
2. 30m Raskas pallo sylissä kävely + 10 kaloria hiihto
3. 10 Rinnalleveto riipusta 2 Kp:lla + 30m Eturäkki kävely

Clean and jerk

3 Waves of:
35 Double-unders (before each CnJ set)
3-2-1 Clean and jerks
Rest 3:00 b/t waves

Flow. 3 Waves @ increasing weights of: 35 DU, 3 CnJ, 35 DU, 2 CnJ, 35 DU, 1 CnJ. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.
Example. Make sure your jumps in weight make sense (don’t follow the %s blindly)

1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

– (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

– This a sports specific weightlifting piece
– Drop the bar between each rep on the CnJ.
– Adjust the percentages as needed to ensure you can build in weight on each progressive wave

Front squat

Build to a heavy double (H2) @ RPE 7/3 RIR (84-90%)
THEN
1 x 4 @ RPE 7-8/3-4 RIR (75+%), rest 3:00 between sets

Reverse Lunges w/ barbell

6 x ( 3 + 3 ) Go every 3:00

Gymnastics

Warm up

2 rounds of

10 up&down/ burpees (second round)
10 around the world 10/15kg plate
10 ground to overhead
10 windmill
10 box step-ups
10m inch worm

Gymnastics for quality
15min
WOD kills practice

Gymnastics WOD
EMOM 30min

6-12 Pistol squats
5-10 T2B
4-8 m handstand walk
3-6 C2B/pull-ups
2-4 Box jump over (no contact)
1-2 Ring Muscle up / BMu / up&over / skin the cat

Warm Up
3-5 min of cardio machine work as overall warm up for body
:15-20 parallette l-sit hod
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 2 rounds
8 bench press, add weight
8 kb gorilla row (add weight)

Strenght
Pause Bench Press 3x3reps@50-60%
perform 12-16 kb gorilla row total after bench pressing @24/32kg's
rest 3-4 min
then 8-10 min emom of:
1 bench press @70-80%

Metcon
3 sets of:
16/20 calorie rowing
12-16 front rack step back lunges @16/24kg's
3-4 wall walks
rest 1:1 bwn set

Accessory work
3 sets of:
12-16 elbow to tall plank
:30-45s bear hug carrying
6-10 diamond push ups
6-10 strict chin ups
rest 2-3 min bwn sets

CrossFit Open 24.3. "partner edition"

10 rounds of (YGIG full rounds, 5x both)
10 thruster 42,5/30
10 chest to bar

Increase weight for thruster, then

10 rounds of (YGIG full rounds, 5x both)
7 thruster 60/42,5
7 bar muscle-up

Time cap 30min

MODERATE-LIGHT WEEK 8/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side GOBLET SQUAT with CRUSH GRIP plate ROTATIONAL DEADLIFT

5×/side WORLD's GREATEST STRETCH

5×/side SINGLE ARM ALT DEVILS PRESS

5×/side HIP AIRPLANE

10-12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Goblet Squat with Crush plate Rotational Deadlift

video: World's Greatest Stretch

video: Single Arm Alt Devils Press

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from BELOW KNEE + SNATCH *use straps
2×2× 2+1+1@barbell, 2-3× 2+1+1@72% or 2+1+1@up to 72%, sn-% rest 1,5-2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from BELOW KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side
2×2× 2+1+1+2@barbell, 2-3× 2+1+1+2@68% or 2+1+1+2@up to 68%, jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@30%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3-4×3@70%, fs-%, rest 2-3min

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video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× DB TRICEPS PULLOVER

8-12× BANDED SINGLE ARM TRICEPS EXTENSION

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video: DB TRICPES PULLOVER 1:24

video: BANDED SINGLE ARM TRICEPS EXTENSION

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KEHONHUOLTOA!

Shoulder Press & Incline Dumbbell Row Alternating 5 rounds x Every 2:00 ( Total 20:00 )

Shoulder Press 3 reps, building heavy
Incline Dumbell Row 10 reps