Run 3km on treadmill

WU 1.
Agility/Speed
WU 2.
CF Teams of 4,
1st Round: 2 min ON / 1 min OFF
2nd Round: 3 min ON / 1 min OFF

DU + HSPU
Bike + Kb Snatch
Burbee + Worm C&J
WB + BMU

2x tabata Abs.

Tessa Borodulin

HSH/HSW

Choose one of the options for the day:

A) Option 1 – Long bike
45 to 75-minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
1000m Jog
5000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Complete as many rounds as possible in 15 minutes of:

RX:
3 wall walks
12 dumbbell snatches 22,5/15kg ( alternating, both heads touch the ground )
15 box jump-overs 24"/20"

SCALED :
3 scaled wall walks
12 dumbbell snatches 15/10kg ( alternating, both heads touch the ground )
15 box jump-overs 24"/20" ( you may step over )

Mikäli teet treenin RX´D, kaikki tehdään RX´D. ( liikestantardit, painot...)
Mikäli teet treenin Scaled, niin kaikki liikkeet tehdään SCALED. ( liikestantardit, painot...)

Tarkempi kuvaus ja liikestantardit löytyvät linkistä. Tämä Open Workout tehdään normaaliin Wodin tapaan, kaikki tekevät kerralla.

https://games-assets.crossfit.com/s3fs-public/2022-02/CFG22%2022.1%20Scorecard_Rx-Scaled_V10_0.pdf

Pystypunnerrus
3x6 V1

3 kierrosta laadukkasti
5+5 Boxille/pukeille/levypainoille askellus
4 Burpeeta
10 KK-heilautus

Triangle 5/9

EMOMx39
1) 45s row
2) 45s ski
3) 45s assault bike
4) rest

Koita päästä vähän kovempaa kuin tokalla kierroksella kun tehtiin 45s 😊

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2-3 rounds
:30 wall sit hold + 10 air squat
:30 hip bridge hold + 10 hip bridges
:30 slow negative strict hspu + couple sec hold at top before next rep (3-5 reps total)
:30 quad truped shoulder taps
then 2 rounds with barbell 5-10 reps per movement
back squat, strict press and thrusters, rest 1-2 min bwn set

Strenght
Pause Back Squat + Back Squat 5x2+3reps@60-70-75-80-85%
rest 2.5-3.5 min bwn sets
Strict Press 5x5reps@60-70-75-80-85% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 10-8-8-8 reps @60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
12 min emom
1) 10-15m double kb front rack walk lunges @16/24kg's
2) 10-15 ghd sit ups
3) 4-6 sandbag cleans
4) rest minute

Clean pull + Hang clean (above the knee) + Jerk

3 x 1+2+1 @ 70-75%, go every 1:30

Power clean + push press + pause split jerk

5 x 1+1+1 @ 50%, EMOM