*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

LÄMMITTELY
10:00-12:00 minuuttia:
:45s Erg
10 Ilmakyykkyä kädet niskan takana
10+10 1-käden pystypunnerrus kuminauhan kanssa
5 Mittarimatoa
5-10 Thrusteria

PLYOT

Askelkyykkyhypyt vuorojaloin käsipainojen kanssa,
3 x 12 (kehonpaino/kevyt)
1:00-2:00 min lepo sarjojen välillä

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KUNTOHARJOITUS

Aikaa vastaan:
10-9-8-7-6-5-4-3-2-1 Thrusteria (kevyt/keskiraskas)
1-2-3-4-5-6-7-8-9-10 Tangon yli burpeeta

Aikaraja: 10:00 minuuttia

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HUOMIOITA

Harjoituksen tavoite on tehdä annetut askelkyykkyhypyt mahdollisimman räjähtävästi ja kuntoharjoituksessa edetä mahdollisimman nopeasti. Tarkoitus on kehittää jalkojen räjähtävyyttä, koordinaatiota ja vauhtikestävyyttä.

Hyvin onnistuneen harjoituksen tunnistat siitä, että pystyt kuntoharjoituksessa etenemään kovalla vauhdilla alusta loppuun. Thrusterpainon ei pitäisi olla raskas, vaan kyseessä on enemmän kevyehkö paino, jota voi liikuttaa ripeästi. Räätälöi tarpeen vaatiessa painoista tai vaihtamalla tanko käsipainoihin.

shouldet press 5 x 1

This is a workout in the memory of (and programmed by) Lazar Ðukić who passed away tragically on the 8th of August 2024 at the CrossFit Games. Today, our hearts and thoughts are with Lazar’s family, friends and others whose life he touched with his. He will not be forgotten.

For time
3 Rounds of:
30 (cal) Row
10 Bar muscle-ups


- Rest 3:00 –

3 Rounds of:
30 (cal) Row
15 Strict handstand push-ups


- Rest 3:00 –

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

No time cap today. Challenge yourself to push beyond what you think you’re capable of.

Overview. These pieces are all about gymnastics capacity under fatigue. The first two parts alternate rowing with a single skill, bar muscle-ups first, then strict HSPUs. Each piece builds localized fatigue while allowing a reset between rounds. The final triplet brings both movements together without the row, challenging your ability to manage interference, pacing, and skill execution under pressure. This is not a sprint but all about consistency.
Strategy. On the first 3-round piece, row at a hard but repeatable pace (~85%) so you can hit the BMUs in as few sets as possible (1-3 sets ideally). Don’t go to failure, think of repeatability. In part two, use the row to reset before strict HSPUs. Break early and often (e.g. 5s, 3s) to protect shoulder stamina, once you start failing reps here, it’s hard to recover.
In the final part, open conservatively and aim for quick, efficient sets on both movements. The movements will feel heavier at this point. Focus on clean reps, short rests, and smart transitions. This piece is more mental than it looks, trust your skill on both movements. .
Instructions. Set the rower close (but safe distance away from) to the pull up rig. Aim to keep the transitions short and have chalk ready.
Debrief. Take 2–3 minutes after the workout to reflect
– Workouts like these (in memory of a passed friend, member of the community) are an opportunity to remember to be grateful for getting to train, compete and to be there for yourself and your loved ones. Take a moment to appreciate this.
Movement options.
Row → Air bike OR BikeErg for same calories, 300m Run
Bar muscle-ups → Chest-to-bar pull ups → Pull ups
Strict HSPUs → DB strict press @ 2 x 22.5/15kg (50/35lbs), or heavier

Front squat

3 to 4 x 8 @ 71-76% (2-3 RIR), rest 3:00-4:00 b/t sets

Handstand
– harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
8-12 wall ball

Barbell cycling

Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatches
Behind the neck snatch grip presses
Hang power snatches
Overhead squats
+
10 Overhead squats w/ breathing pause* @ empty barbell

• Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS. Elevate your heels on small plates as needed to improve your position OR reduce your range of motion (i.e. squat to a box) to ensure that 1) you can breathe, 2) you’re in a strong (pain free) position.

ATPF WEEK 31 Day 1

CONDITIONING
For time:

100 DU
25 Wallball
50 Pull-Up
25 Wallball
100 DU

RPE 4-5. Hit this one hard. Target: sub 8min. Time Cap: 11min.
Goal: efficient transitions and pacing, then strong finish.

Tailoring Options:
100 DU→ 60 DU or with SU
50 Pull-Up→ 30

ATPF WEEK 31 Day 2

WEIGHTLIFTING (2/2)
Push Jerk Wave.
E90sec for 3 rounds:

1) 3 Push Jerk, TnG
2) 2 Push Jerk, TnG
3) 1 Push Jerk

Target: work up to a heavy single of the day. Add load compared to last week.