LÄMMITTELY
Kepin kanssa kehon availut
Pallon kanssa:
- Thrusterit
- Lankussa vieritys
- Vatsarutistus

VOIMA
Kulmasoutu tangolla
Harjoitellaan ensin tekniikkaa
Tekniikkaharjoittelun jälkeen:
tee 3 sarjaa, 12-15 toistoa 1sek. pysäytyksellä
Lepää kierrosten välissä n. 1min

AMRAP 10
20 Stepperin/boksin ylitys
15 Etuheilautus
15 Rengassoutu
15 Air squat

Merkkaa tulokseksi amrapin kierrokset.

UpperBody Mobility 20-30 minutes

AMRAP8:
10 push up
15 sumo-deadlift high pull (35/25)
200m run

E3mom x5:
8-12 + 8-12 Meadows row
straight into 5-10 ring dips

RPE 9-10 - last set almost all out, but no failure. Aim to increase weight / reps from last week.

For time with partner, YGIG, divide anyhow:
10 cluster* (60/40)
25 c2b / pull up
50 t2b / kipping knee raise
100 wb
50 t2b / kipping knee raises
25 c2b / pull up
10 cluster

Adapted from CrossFit Games 2023 Test 2: "Pig Chipper".
TC: 20

*Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.

4 rounds for consistency (2 each):

A. 800 m run or 65/50 cal bike
3 wall walks
12 thrusters 30/25 kg
2 min rest

B. 1000/800 m row or ski
15 KB swings 24/16 kg
25 sit ups
2 min rest
Alternate A and B.

MODERATE WEEK 1/9

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WARM UP sama saliohjelman kanssa

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MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[3+3+3+3]@up to 40-45% sn-%, rest between sets 2min

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BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH
*barbell from power position
4-5x2[1+2]@65-70% sn-%, rest between sets 2min

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SNATCH PUSH PRESS + OHS
4[1+2]@80-85% sn-%, rest between sets 2min

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SNATCH PULL from Above Knee *full foot + TRAP PULL
2[4+2]@85% sn-%, rest between sets 2min

CLEAN DEADLIFT
2x4@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 BACK RAISE
10 ROLL ABS
8 LOW BOX JUMP

Rest as needed

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 12:00 minutes.

A,
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds, 1 min per station, for max reps of:
Kettlebell USA Swing@24/16kg
Kettlebell USA Swing@32/24kg
Kettlebell USA Swing@40/32kg
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

C,
For quality:
5x 5 L/5 R Single Leg Vertical Jumps
5x 5 Kneeling Jump-ups
5x 3 Broad Jumps

"BEC 55" HR Zone 2-3

Bike Erg 80/65 Calories
Run 400m
Row 80/65 Calories
Run 400m

** If you have to wait Ergos perform AMRAP:*

20 Lunge Steps
20 DeadBug
20 Push-ups