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

5x?
3x pito

OPTION 1)

For time with partner, YGIG, divide anyhow:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar, may step over
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar, may step over
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar, may step over
12 thrusters, weight 3

Time cap: 16 minutes

Parit voivat hyödyntää samaa tankoa painojen salliessa. Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

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OPTION 2)

2 rounds of:
6 burpees over the bar, may step over
9 cleans, weight 1
6 burpees over the bar, may step over
9 thrusters, weight 1
- rest 60s after each round

2 rounds of:
6 burpees over the bar, may step over
6 cleans, weight 2
6 burpees over the bar, may step over
6 thrusters, weight 2
- rest 60s after each round

2 rounds of:
6 burpees over the bar, may step over
3 cleans, weight 3
6 burpees over the bar, may step over
3 thrusters, weight 3
- rest 60s after each round

Time cap: 16 minutes

Skaalaus:
Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

Deadlift 3x1

Deadlift 3x2