-handstand basics, ring muscle up & progressions
-gymnastics holds: handstand hold

Do some overall mobility and activation as you like.

Metcon
1-2h zone 1-2 alueen liikkumista maastossa kävelyn/sauvakävelyn/maastopyöräilyn kautta.
TAI
Padelin/tenniksen pelausta/uintia/futiksen pelailua/frisbee golffia jotain mikä on sulle rentoa ja akkuja lataavaa puuhaa.

Jotain mukavaa puuhaa mitä tekee mieli tehdä mutta niin et se palvelisi fressiä olotilaa maanantaina aloittaa taas kovempien
treenien tekemiset!

MODERATE WEEK 11/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15× + 5×/side
PLATE BRIDGE PRESS & PULLOVERS + PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle

3×/side + 3×/side + 3×/side + 5×
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT to REVERSE PLANK KNEES

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PLATE REVERSE LUNGE WITH TWIST

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
https://www.facebook.com/share/r/174BtNHkTz/

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

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SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest btw sets 2min

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest btw sets 2min

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BACK SQUAT
2@80%, 1@85% 1@90%, rest btw sets 3min

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SNATCH PULL
2@100%, 2×2@105%, sn-%, rest btw sets 2min

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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× HANGING KNEE RAISE w/ TWIST
10× weight REVERSE HYPER
8× weight 1-LEG GLUTE BRIDGE

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KEHONHUOLTOA!

For quality in 12 mins

Accumulate 10 rope climbs
After each rep complete 20 sec hollow hold

Rx+: legless ropeclimb

AMRAP 7

3 Deadlift 70/50kg
2-4-6-8-10..Ect.
Bar over burpees

Front squat, Rest 3:00-4:00 b/t sets

5 @ 75-80% (2-3 RIR)
3 @ 82-85% (2 RIR)
1 @ 88-92% (1-2 RIR)
2 x 3 @ 75-80% (3-4 RIR)

– Perform each set within the prescribed percentage range

Clean and jerk

3-5 x 1 @ continue to build up from A1, go EMOM

3-Position clean (Above the knee, below the knee, Floor) + Jerk – 4-6 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 4 to 6 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

7:00 Basic Endurance CrossFit
8:00 Deadlift + Metcon ( 24.9.2025 )

voikka

emomx5
30s skill
30s rest
-2min rest
emomx5
30s skill
30s rest

• samaa tai eri voikkaliikettä