Alternate A1/A2

A1. Push press – 5/5/4/3 @ 78+% (3 RIR), rest 1:00 before A2

A2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 7 (3 RIR), rest 2:00 before A1

15s ON, 45s OFF x6
front squat @moderately heavy

eli max etukyykyt 15s aikana keskiraskaalla painolla, sitten tanko räkkiin ja 45s tauko, toistetaan 6 kierrosta (tavoite 3-5 kyykkyä/setti)

CFG quarterfinals 21.1

For total time:

3 rounds of:
10 Strict handstand push-ups
10 DB hang power cleans @ 2 x 22.5/15kg (50/35lbs)
50 Double-unders



– Rest 1:00 -



3 rounds of:
10 Kipping handstand push-ups
10 DB shoulder-to-overheads @ 2 x 22.5/15kg (50/35lbs)
50 Double-unders



Time cap. 10:00

– Rest 10:00 –

For time
25 Burpee box get overs, 40″
50 GHD sit-ups
25 Burpee box get overs, 40″

Time cap. 10:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – A classic quarterfinals workout from 2021. The key is to know your HSPU capacity and plan accordingly (unbroken or multiple sets).
Part B – High burpee box get overs and GHDs. The hip flexor fatigue from GHDs might come as a surprise on that 2nd set of burpees (be ready).
Strategy.
Part A – If you are proficient with the movements, you can push for big, even unbroken sets, on everything from the very beginning. If you know that the HSPUs will be a challenge, have a plan to break them into quick, smart sets. The goal is to minimize the amount you need to rest between sets and ensure that you can keep your pace on the second part of the workout.
Aim to go unbroken on the DBs on both parts. The shoulder-to-overhead will be much more challenging than the hang power clean. Be sure to keep the DBs close, use your hips and force lockout every rep. The DUs can both be an opportunity to recover and to make up time (by keeping them unbroken). Stay relaxed and breathe.
You have the 1-minute built-in rest during this workout, so you can push the first part a little harder than you might otherwise. Don’t be afraid to take a more aggressive approach in the beginning, just be prepared to adjust if you feel like you are getting too close to failure on the HSPUs.
Part B – Be ready for the burpees to take a while here. Focus on finding a good rhythm to start then stay with it (very easy to slow down on these). Pay attention to the landing from the box, especially in the end when you’re tired. While single unbroken set on GHDs would be nice, you have to still get your legs high to get over the box ( = don’t fry your hip flexors, take breaks if needed).
Instructions. Use the Quarterfinals equipment set up. Your handstand push-up box should be 24 x 40” and your start line should be 5 feet from the top of the box. Your DBs and jump rope must remain behind this 5ft line the entire workout.
Debrief.
– How was your strategy overall? Were you able to push and sustain your pace or did you need to take more breaks?
– Could you have been more aggressive in your approach? Should you have been more conservative from the beginning?
– How did you break the DB movements up (or did you keep them UB)? How was the shoulder-to-overhead relative to what you expected?
– Could you stay relaxed and keep the double-unders in big/unbroken sets?
– How was your rhythm on the burpees and GHD in part B?
– How would you change your approach to these workouts if you’d repeat them?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Strict handstand push-up→ Reduce reps (6 to 8 reps) → Regular handstand push-up → Standing HSPU variation of choice
DBs → 2 x 22.5/15kg (50/35lbs) to 2 x 15/10kg (35/20lbs), you should be able to do at least 20 reps UB with this weight (if needed)
Double-under → Reduce reps (30 to 40 reps) → Speed rope steps
Handstand push-up → Standing HSPU variation of choice→ Push-ups (10 or 15)
Burpee get overs → reduce the box height as needed, the intent is for you to use your hands to get over the box ( = not regular burpee box jump overs)
GHD sit-ups → GHD sit-up to parallel → V-ups → ab-mat sit-ups

Clean and jerk

4-6 x 2 @ 72-77%, go every 1:15
4 x 2 @ 77-82%, go every 1:30

– Build within the percent range on each set ( Technique first )
– Drop the bar between each rep, reset and go

PARTNER

00:00-13:00
AMRAP 13 MINS
“Helen in a boat” (You GO, I GO)
500m row
21 USA Kb swing @24/16kg
12 Pull up
Goal : 4+rounds

13:00-17:00
4 mins REST

17:00-33:00
INDIVIDUAL
For time
120/100cal row/bike/ski
0:00 and every 2 mins complete 8 reps of (Renegade row L+R+push up)! @2x22,5/15kg
Timecap : 16 mins

AF WEEK 50, Day 3

GYMNASTIC CONDITIONING
EMOM x12 :

1) 3-6 Muscle-Up
2) 30-60 DU
3) 5-10m Handstand Walk
4) rest

Overall RPE 3-4.
Target: choose movement models and rep schemes to get good quality reps with a little sweat.

AF WEEK 50, Day 3

CONDITIONING:
3x AMRAP 3’ with 5min rest between

A: 9 Power Snatch, 15 Power Clean, 21 STOH
→ remaining time max rep OHS

B:9 Bar Muscle-Up, 15 TTB, 21 Pull-Up
→ remaining time max rep Wall Walk

C: 9 Hang Power Clean, 15 Front Squat, 21 Deadlift
→ remaining time max rep Bar over Burpee

RPE 5 when working. This is “all” we do today. Hit the intervals all you have. You must keep pushing to get to hit the remaining time with the reps.

Target: can you make to OHS, Wall Walk and Burpees?
A: Rxd: 50/35kg. Masters: 42,5/39kg. Advanced: 60/40kg
B: Rxd: 60/40kg. Masters: 50/35kg. Advanced: 70/50kg
C: Rxd: 70/50kg. Masters: 60/40kg. Advanced: 80/55kg

Scaling: Decrease loading and/or scale to movements

Part A).
Skill Primer
Low Hang Muscle Snatch, BTN Push Press & OHS (5-8 sets x 2+2+2)

Part B).
Low Hang Snatch & Hang Snatch
(8 sets x 1+1 / 60%-75%)

For time.
Work with a pair, split anyhow.

100 Calories
80 Knee raises
60 Wall balls 9/6
40 Thrusters 40/25
20 Burpees
-2 min rest-
20 Burpees
40 Thrusters 40/25
60 Wall balls
80 Knee raises
100 Calories
Cap 30

1h matoon tutustumista: askelkyykkykävely/c&j/clean/kyykky
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