-2 rope climbs/ 4 from ground to stand climb
-15 DU/ 70 SU

Superset x 4 sets!

Single Arm Dumbbell Z Press x 6-8 each
Rest 60s
Mixed Grip Pull-ups x 8-10.
- Switch grip halfway through the set
- Partner Assisted as needed
Rest 90s

7:00 Basic Endurance CrossFit
8:00 Deadlift + Metcon ( 25.9.2024 )

16:00 Teens
17:00 Kids
18:00 Kids
19:00 Voimanosto

45-90 minuutin ulkoilut 1-2 alueella + 15-30 min mobility

-2 x5 tall muscle clean
-2 x5 tall power clean
-2 x tall power clean+ hang power clean+ power clean

5 x hang power clean + power clean
*build to heavy

Run intervals

1000m @ mile pace
– Rest 5:00 –
+
2 Rounds
100m @ 5km
100m @ mile
100m @ faster than mile

No rest between rounds
Intent. This is a prep session for the 1600m time trial next week. It’s a good opportunity to see how your planned target pace will play out over a longer distance. If in doubt pick a pace you’re mostly certain you can keep ( = realistic pace). If you won’t be able to hold it here (or just barely survive), you will need to adjust your plan for next week.
Breakdown. 1000m @ mile pace is to get your mind and body ready to endure your target pace next week. The broken down 600m will help you feel the almost inevitable pace changes you’ll have when running the full 1600m (so you can adjust to stay on your pace next week).

Deadlift

1 x 3 @ 84-86%

5 x 3 @ 70%

Rest 1:30-2:00 between sets

Back Squat

8 x 2 @ 75 - 80%

Go Every 2:30

A)
EMOM 10
1 Squat clean with 2” pause below knee
+
2 Jerk any style
- start at around 60% and add Weight each set If possible

B)
Partnet Workout (You GO, I GO )
10 Hang power clean @40/25kg
Add 5 kg each set, and make it as far as possible in 12 mins!