Deadlift

5-5-3-3

LÄMMITTELY
3 Kierrosta, :45s töitä / :15s lepo.
1) 10 Kapean otteen penkkipunnerrusta + maksimitoistot askelkyykkyä loppuaikana
2) 10 Kulmasoutua kahvkuulilla + maksimitoistot istumaannousuja loppuaikana
3) Hiihto
4) “Cradle rock”

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KUNTOHARJOITUS

20:00 Minuuttia laadulla ja tasaisella tahdilla:
24 Lattiapenkkipunnerrusta käsipainoilla, vuorokäsin
24 Kulmasoutua käsipainoilla, seisoen & vuorokäsin
24 Askelkyykkyä käsipainot farmarikannossa
24 Vuorojaloin V-up

:30s-60s lepo liikkeiden välissä. Raskaat painot

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HUOMIOITA
Harjoituksen tarkoitus on kehittää voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa hiotaan puolieroja sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

Voima
E3MOM, 4 rds
2xDB row 10-12

WOD
3 rounds 30/30
single arm db/kb swing alt.
plank hold
air squat/goblet squat
worm push up

Intervals, 2 rounds

AMRAP 5
Row 30/21 Calories
16 Hang DB Snatch
20 Sit-Ups

Rest 3:00

AMRAP 5
20 Single Arm Thrusters w/DB
15 Push-Ups
Row 30/21 Calories

Rest 3:00

Alternate A1 / A2

A1. Push press – 5/5/4/3 @ 75+%, Rest 1:00 before A2

A2. Meadows row – 3 x 12/side @ RPE 7 (3 RIR), Rest 2:00 before A1

Notes (A1).
– Do your first set @ or around 75%1RM push press, then build up as the reps decrease over the remaining sets
Notes (A2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter

Barbell cycling – for quality (unbroken sets)

10-9-8-7-6-5-4-3-2-1
Power cleans
Push jerks

Weight options. 43/30 kg (95/65 lbs) – 61/43 kg (135/95 lbs) – 70/47.5 kg (155/105 lbs) – 83/56 kg (185/125 lbs)

• All sets of each movement need to be unbroken (so 10 UB PC to start, you can drop the bar before the 1st push jerk as needed) Intent. Improve your power clean and push jerk cycling mechanics, rhythm and breathing = Only go as heavy as your form allows. We are looking to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.

Clean and jerk

3-5 x 1 @ continue to build up from A1, go EMOM

Clean and jerk

3-Position clean (Above the knee, below the knee, Floor) + Jerk

4-6 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 4 to 6 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

4 sets: (Alt. A&B / 2-2)

A,
AMRAP x 6 mins
-12/9 cal Row/Ski/bike
-10 Box Jump Overs
-3 BMU OR 6 C2B/Pull Up (SC: Ring Row)

Rest 2:00

B,
AMRAP x 6 mins
-12/9 cal Row/Ski/bike
-10 Double DB Thruster
-3 Wall Walk

Rest 2:00

3 Sets of 10 Intervals ( 6 rounds )

0:30 work / 0:15 rest, rotate through

1) Power snatches @ 35/25kg (75/55lbs)
2) Bar-facing burpees
3) Wall balls @ 9/6kg (20/14lbs), 10′ target
4) Double-unders
5) Box jump overs*, 24/20″

• Step down standard off the box (no rebound)

Overview. Short, fast intervals with very little rest. The 30s work / 15s rest format keeps your heart rate up while forcing you to move efficiently across different patterns. This first week is about finding a sustainable rhythm and setting a baseline for the progression.
Effort. Work at around 8/10 RPE. Push hard in each 30s, but not all-out — you should be able to repeat similar numbers from start to finish. The 15s rest is just enough to reset, not to fully recover.
Feel. Expect heavy breathing and steady fatigue in legs and shoulders as the sets build up. Burpees and box jumps keep your heart rate high, while snatches and wall balls add muscular fatigue. The challenge is staying composed so you don’t fall off in later rounds.
Adaptation. Builds aerobic power and VO₂max by keeping you working near max effort with incomplete recovery. Improves efficiency in common CrossFit movements while developing the ability to sustain power and composure across repeated short efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you keep rep counts consistent across all three sets?
– Which movement felt hardest, and why?
– Did you start at the right pace, or did you fade as the session went on?
– What’s one adjustment you’ll make next time to stay more consistent?
Movement options.
Power snatches → 30/20kg (65/45lbs), 25/15kg (55/35lbs), a weight you can keep moving with
Bar-facing burpees → Burpees
Wall balls → Lighter ball
Double-unders → Speed rope
Box jump overs → Box step overs