Wu, 3rds

:30s machine
10 air squats
3 inchworm to push up
3+3 spider
10 scap push up
10 shoulder taps

Parin kanssa:

1000m row
2 rds for each:
10 db goblet squats
10+10 db push press
5 burpee over db

2000m bike erg
3 rds for each:
10 ring row
5 push ups
10 mountain climbers

1600m echo
4 rds for each:
12m farmers carry @2x kb

Z2 Run

Easy 45-60min Run

30 min

• 1 min erg
• 12 Russian kb swings 24kg

10 sets
5min bike/ski, 1min hsw/bmu

AF WEEK 11, Day 1

STRENGTH:
Weighted Pull-Up progression (2/3)
3 rounds:

3 Weighted Pull-Up @ 80-85% of 3RM, 30sec rest
2 Weighted Pull-Up, 30sec rest
1 Weighted Pull-Up 3min rest

All rounds with the same loading. We repeat this for 3 weeks. The goal is to add load week by week. Choose a movement model/load you can get all reps with full ROM.

AF WEEK 11

STRENGTH:
Back Squat Wave (2/3) 3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds. We repeat this for 3 weeks. Do not start too heavy. The last single should be hard, but not max effort.

Wave 1: 3 reps @ 85% of 3RM (RPE 3-4), 2 reps @ 90%, 1 rep @ 93-95%
Wave 2: + 2,5-5kg.
Wave 3 +2.5-5kg

Target: do more work compared to last week.

Speedsters coaching - painonnostoleiri - Vihti - päivä 2

5 rounds with two dumbbells
10 x deadlift
10 x hanging power clean
10 x s2o
10 x devil's press
10 x box step over

Perhoset

Back Squat

E3MOM X6:

1-2: 6 Reps @75%
3-4: 4 Reps @80%
5-6: 2 Reps @85+%

Strength

Push & Pull

• 10-8-6-4-2 Bench Press

rest 30s

• 1 Set Of Wide Grip Pull Up

rest 2min

Metcon

Open 26.3

https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.3%20Scorecard_V7_aiwne.pdf?foyN.ImZoQzX5tEHqA.3S1lveTGD14T5

Optional Accessory

3-4 Rounds For Quality:

• 10/10 KB Leg Raise (korokkeen päältä)
• 5-10 Slider Hamstring Curl
• 45-60s Spanish Squat Hold