Köysikiipeily
- jalkalukko
- käsien käyttö
- keskivartalon rooli

30s Banded Lat Stretch ( each )
30s Calf Stretch on Post ( each )
30s Banded Pass Trough
1:00 Dead Hang

3 rounds :

30 Single Unders
5 Shoulder Press
5 Front Squat
5 Kipping Pull Ups

Treeni 2
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10 alt leg v-ups
10 goblet squats, add weight.

Strenght
Front Squat 4x8 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: wall ball shots x 8-12 reps
even : strict pull/chin ups x 6-8 OR ring row x 12-16 reps
rest 2 min
Emom 8
odd: kb swings x 10-15 reps
even : v-ups x 10-15 reps

EMOM25:
a) 6-12 deadlift
b) 20-40m sandbag carry
c) 6-12 (weighted) box get over (db/kb in both hands)
d) 8-12 db gtoh
e) rest

Target: work 20-40s per round.

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row

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https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf

Warm-up

50-100m Easy Swim

Main Swim:

1 x 1000m

Rest 5 - 7 min

8 x 25m Fast

Rest 1:00 between sets.

Cool Down 50-100m

6 sets of Deadlift
Set 1: 5 @65%
Set 2: 3 @70%
Set 3: 1 @75%
Set 4: 5 @70%
Set 5: 3 @75%
Set 6: 1 @80%
- Rest 2min btw sets

3 rounds for quality:
10 DB Bench Presses 30-35/20-25kg
40m Farmers Carry, go heavy (DB's or KB's)
Rest 2min btw rounds

For total calories

60-50-40-30-20-10

Second Echo Bike Sprint

Rest 2 Minutes Between Sets.