ATPF WEEK 35 Day 1

CONDITIONING 3 rounds for time, with 2min rest between

300m Row
7 Double DB Hang Snatch
7 Front Squat
7 STOH

RPE 4
Target: Each round must be faster than the previous one. Unbroken DB work.

Rxd & Masters: 2x15/10kg. Advanced: 2x22,5/15kg

ATPF WEEK 35 Day 1

CORE:

EMOM x9
1) 10 Box Pike-Up
2) 10 Hanging Leg Raise
3) 20 Russian Twist

Feel the burn!

ATPF WEEK 35 Bonus workout, Engine

CONDITIONING:

For time:
50-40-30-20-10cal Ski
10-20-30-40-50cal Bike

Overall RPE 3-4, go by feel.

First 50cal ski + 10cal bike, then 40-20… Last round with 10cal ski + 50cal bike

LÄMMITTELY
3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Maastavetoa
5 Raaka rive polvelta
5 Etukyykkyä
3 Rinnallevetoa
3 Työntöä

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Clean & Jerk,
10 x (1+1)
Nostot 1:30 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 90% asti.

Romanialainen maastaveto,
3 x 8 @ 55-65%

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BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Pystypunnerrus levytangolla
10/10 Askelkyykky taakse (tanko niskassa)
12-15 Leuanveto tai vaakatalja neutraalilla otteella
12-15 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

Basic Endurance CrossFit 45

4 Negative Pull-Ups
8 + 8 Floor Seated DB Press
20 Sit-Ups
6 Strict Chin-ups ( Weighted )
35/30 Calories Anymachine
14 Weighted Box Step-ups 24"/20"
30s + 30s Hold of Bottom Pistol Squat
20 Sit-Ups
35/30 Calories Anymachine

Six rounds for time of:

-24x Squats
-24x Push-ups
-24x Walking lunge steps
-Run 400 meters (0.25 miles)

For time:

10 power clean & push jerk @60%
15/10cal echo bike (heracles 1min)
5 power clean & push jerk @60%

• ei all out, keskity tangon hyvään liikutteluun

Clean

Every 30s x5
1 power clean @65-70%

rest 2min

EMOMx5
1 power clean + 1 squat clean @65-75%

Run 42,195 km/26,2 mi

For time

21-15-9
Deadlift 70/50kg
6-9-12
Bar Over Burpees

TC 7