3-4 rounds for quality
1-2 legless/rope climb
:45-60 side plank hold R/L
30m sandbag carrying on bear hug hold @45/68kg
rest 1-2 min bwn rounds

Warm Up
Overall mobility for few minutes and start workout
add weight on each round on movements where you can, start light. first round as an warm up pace/weights.

Workout
Part 1
3 rounds
1 min rowing
12-16 box step ups
6-8 burpees
:20-30 Knee tuck hold

Part 2
3 rounds
1 min air bike
8-10 tempo goblet squats
6-8 strict chin ups
:20-30 side plank hold R/L

Part 3
3 rounds
1 min ski
8-10 single arm bench press R/L
8-10 single arm row R/L
:40-60 Plank Hold

rest 2-3 min bwn "PARTS"

Basic Endurance CrossFit 45

5 minutes any machine
14 Curzy Squat
3 Seiza Squat
6+6 Half Kneeling Get w/ DB´s
1:00 Plank Hold
5 minute any machine
10 Medball Pull-Overs
15 Ground to Overhead w/ Plate
5 OHS w/ Plate
1:00 Plank Hold

KapeaPenkki Max1

Kyykky 5x50%

Maastaveto 5x50%

3×3@70-75%, jerk-%, rest btw sets 2min

Set the clean starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance.

5@barbell, 1@up to 75%, 3×1@80%, bs-%, rest btw sets 2-3min

MODERATE-LIGHT WEEK 5/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT *FFE = Front Foot Elevated

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT *ALT = Alternating

video: ALT SIDE SQUAT

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snatch, Clean & jerk training : you can make your own barbell technique

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
3×1× 2+2+2+2@barbell, rest btw sets 2min

TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
3×2@light weight, rest btw sets 2min

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SNATCH
1-2×3@barbell, 1@up to 65%, 1@72%, 1@72%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

TALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
3× 2+[2+2]@light weight, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 60%, 1+1@70%, 1+1@70%, jerk-%, rest btw sets 2min

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BACK SQUAT
5@barbell, 1@up to 75%, 3×1@80%, bs-%, rest btw sets 2-3min

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DEFICIT CLEAN PULL
3×3@70-75%, jerk-%, rest btw sets 2min

Set the clean starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance.

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video: TALL SNATCH

video: TALL CLEAN

video: PUSH JERK in SPLIT

video: DEFICIT CLEAN PULL / Clean Pull on Riser

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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

10× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL

10×/side BARBELL SIDE BEND *weight

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: BAND PRONE HAMSTRING CURL

video: BARBELL SIDE BEND

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KEHONHUOLTOA!

EMOM15
1: 8 single leg DL
2: 8 single leg DL
3: 30-45s plank

3x 11min ON/90sec OFF

”I Go-You Go”
3 Shuttle Runs
15/10 Cal (Row-Bike-Ski)
3 Shuttle Runs

Double unders

E2MOM, 5 rounds
5-50 Double unders
8-12 Wall ball