4 kierrosta:
20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
4 kuppia, pidä 10 sek per kerta
10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
20 askelkyykkyä (10 per puoli)

Tulokseen tehdyt kierrokset, muista myös peukuttaa kavereita!!!

4 kierrosta:
20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
4 kuppia, pidä 10 sek per kerta
10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
20 askelkyykkyä (10 per puoli)

Tulokseen tehdyt kierrokset, muista myös peukuttaa kavereita!!!

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/*Metcon-comp(12)
amrap 12
6 wallballs 16/12 *20/14
4 abmat sit up/*ghdsu
2 c2b mod as needed/*muscle ups

bench/strict(10)
work up to heavy

Finisher
2 min chest opener
2 min cobra
stretch/roll

EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

In teams of 2 for 30 minutes, partners work 30 s on/off basis:
40 med ball slams
40 box jumps
40 cal ski
40 sit ups w/ med ball

Tänään ei ole Tekutuntia.

Moni haluaa varmasti tehdä Openin jos se väliin jäi.
Toinen hyvä vaihtoehto on CrossFit Total, saatte siitä ykkösmaksimit joiden avulla pystytään laskemaan kilot prosentti ohjelmiin.

4 kertaa hyvällä tekniikalla:
5 leukaa (myös negatiivi käy)
10 punnerrusta
15 ilmakyykkyä

Tulokseen kierrosten lukumäärä (4) :)

Max length triple broad jump
+
4rounds
30 seconds of DB Snatch RA 20/15kg – max reps
Rest 30 seconds
30 seconds of DB Snatch LA 20/15kg– max reps
Rest 30 seconds
30 seconds Supine Ring Row – max reps
Rest 30 seconds
30 seconds Box Jumps
Rest 30 seconds

5 x Joka alkava 1,5 min

3 x työntöveto, 100%

In teams of 6 athletes, perform as many rounds and reps in 15 minutes of:

20 ground to overhead with a tractor tyre (3 athletes working at a time)

20 synchro pull ups (3 athletes working at a time)

20 synchro kettlebell swings (3 athletes working at a time)

Rules:

The workout has to be performed without talking throughout the 15 minute period. Only non-verbal communication is allowed. Any time any team member utters a word, the whole team has to run a 400m penalty lap.
In tyre ground to overhead, all three athletes working much reach lock0ut overhead at the same time.
In synchro pull ups, all three athletes working must reach chin over bar at the same time for the rep to count. Athletes may remain in chin over bar hold until all three athletes have completed the movement (chin over bar).
In synchro kettlebell swings, all three athletes working must have the kettlebell overhead at the same time.
See how your team works together when you can’t use words! This is a brilliant exercise for developing team unity – post in comments how you get on!

Last chance to bag a team spot at Tribal Clash Portugal on 28th-30th April in the sunny Algarve! Check out our last minute special super discounted team price offer and register here! Come and get some fitness AND a tan!