For time:
3 rounds:
30m Sandbag Bearhug Carry 60/40kg
250m Ski

• Rest 1:30

3 Rounds:
20 T2B
30s Handstand Hold

2x1x[4+4+4+4]@barbell, 2+1+1+1@up to the maximum of the day, then do 2+1+1+1@90% of that max, sn-%, rest btw sets 2min

*flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa

2x4@50%, 4@60%, 2x4@70%, 3x4@80%, 2@90%, sn-%, rest btw sets 2min

2x2x[2+2]@barbell, 2x1x[2+1]@50%, 2+1@60%, 2x1x[1+2]@70%, 1+2@75%, 2x1x[1+1]@80%, 1+1@85%, rest btw sets 2min

2x1x[4+4]@barbell, 2+2@up to the maximum of the day, then do 2+2@90% of that max, sn-%, rest btw sets 2min

This workout is an opportunity to honour and to remember Lazar Ðukić who passed away tragically at the 2024 CrossFit Games. It was programmed by him as a guest workout for The Morning Chalk Up. His passing is a reminder to us all to be grateful for the people we have in our lives for tomorrow they may no longer be with us.

For time

3 rounds:
30/24 (cal) Row
10 Bar muscle-ups

– Rest 3:00 –

3 rounds:
30/24 (cal) Row
15 Strict handstand push-ups

– Rest 3:00 –

3 rounds:
10 Bar muscle-ups
15 Strict handstand push-ups

Overview. Be smart with your pacing and break the sets appropriately on the gymnastics. You can easily break down later in the workout if you go for too big of sets too early on the bar muscle ups and strict handstand push ups. Break the movements based on your proficiency and capacity, making sure to leave at least a couple of reps in the tank on any given set.vSteady pacing on the rower each time where you can still transition quickly and get straight to work.
Pacing. Have a game plan for how you intend to split the bar muscle ups and strict handstand push ups. Regardless of your approach, your plan should allow for rest to remain (relatively) short and allow for you to keep getting back to work without going to failure. It’s important to remember that this is a big workout, and the final 3 rounds will pair the bar muscle up with the strict handstand push ups. You need to be smart in the first 2 pieces to ensure you can stick to your strategy and avoid getting stuck at the end.
The row should be a consistent, hard effort throughout, but a pace that still allows you to transition right to the gymnastics and get to work.
Tips.
– Practise your breathing on each movement.
– More of an “uprise” style bar muscle up if you can to start. This will mean passing through less of a dip and saving the triceps for the HSPU.
– Efficiency on the rower. Use the legs, keep the grip relaxed. You don’t want to make the gymnastics any more difficult than they already are.
– Don’t be afraid of smaller sets with short rest on the strict handstand push ups. If you are still building up your work capacity or you tend to be limited by local fatigue, minimise time under tension and keep the sets shorter (while being sure to keep the rest short as well).

Back Squat

5 x 5 @ 70%+

Go Every 3:00

LÄMMITTELY

10:00-12:00 minuuttia:
:45s Soutu tai pyörä
5 Voimatempausta lantiolta (muscle snatch from hips)
5 Niskan takaa punnerrusta tempausotteella
5 Valakyykkyä
5 Raakatempausta riipusta

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TYÖSARJAT

RAAKATEMPAUS RIIPUSTA,
Nousu päivän kunnon mukaiseen 3 toiston maksimiin. Sitten 3 x 2 @ 90% raskaimmasta kolmen toiston sarjasta.
Lepo 1:00-2:00 minuuttia sarjojen välissä.
Terävä liike ja varmat kiinniotot. Jos kiinniotto valuu toisella tai kolmannella kyykkyyn asti, niin ei haittaa. Tiedät saavuttaneesi rajan. Pyri jättämään kasvuvaraa painoon tuleville viikoille.

RINNALLEVETO & TYÖNTÖ,
6 x (Rinnalleveto + 3 työntöä saksiin). Ensimmäisessä työnnössä 2-3s paussi catch -asentoon (tanko pään päällä saksissa).

Ota kuudella sarjalla nousu raskaaseen, mutta hyvin liikkuvaan sekä hyvin hallittuun painoon. Harjoituksella lähdetään rakentamaan varmuutta työnnön vastaanottoon, joten korosta kontrollia ja tasapainoa. Jätä kuormalle kasvuvaraa useammalle viikolle. Tuntuman mukainen paino saisi olla noin “RPE 8” kuvaava paino.

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BONUS

Box hypyt istuma-asennosta lisäpainojen kanssa,
3-4 x 2 (keskiraskas)
Käsipainot farmarikannossa

Vauhtipunnerrus,
3 x 5 @ RPE 8-9

Tiukat leuanvedot/Ylätalja,
3-4 x Maksimitoistot (tähtää 8-15)

Lantion ojennus lisäpainolla kulmapenkissä,
3 x 15 (raskas)

Pulloverit käsipainolla selinmakuulta,
3 x 15 (keskiraskas)

3 rounds for time:
15 x Top swing
160m Run
15 x Goblet squat
160m Run
15 x KB over the shoulder
160m Run

KB (N/M) 16kg/20kg
TC: 15min