SMR + seek and destroy
Wall Slides x 10
Crawling 1 lap up and back
Brettzel 1-2 times each side.

Extended Warm UP: 10min AMRAP
Glute March x 10 steps each side
Wall press abs x 20
BW Squats x 5

Three heavy sets of three

Three sets of:
Max reps of Strict Pull Ups @ 2111
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

Every 2 minutes, for 12 minutes (6 sets) of
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do not perform these touch and go.

7 rounds for time:

• 500m row
• handstand hold
• 11 bodyweight back squat

Three people per team, one person starts rowing, the second starts with back squats and the third holds a handstand while the barbell is out of the rack. When the rower is finished, everybody rotates to the next exercise.

Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (80/55)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (9/6)

Race through a deck of cards with your team!

♢ box jumps
♡ pull-ups
♠ wall balls
♣ sit-ups (x2)
Joker: 400m run for other team

Start with a fully shuffled deck of cards. Each member picks a card at a time and performs a number of reps of a movement given by the value and suit. Face cards (Jack, Queen, and King) have a value of 10, aces are 11. of the card.

Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (9/6)
5 Rope Climbs
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (9/6)
4 Rope Climbs
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (9/6)
3 Rope Climbs

If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level.

50-40-30-20-10 Double Unders
10 GHD Sit-ups after each set

Ota mukaan kaveri ja tuo hänet tutustumaan CrossFitin ihmeelliseen maailmaan. Alkuun infoa yleisesti lajista sekä CrossFit Lohjasta ja lopuksi pääsee jokainen halutessaan ottamaan tuntumaa pieneen wodiin. Siispä kaveri kainaloon ja mukaan vesipullo, lenkkarit ja iloinen mieli :)
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