For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

22,5/15 Kg a dumbell

Minden volt már a home challenge sorozatunkban is, úgyhogy találtok jó kis bemelegítős és skálázási alternatíva tippeket a korábbi post-ok alatt. És persze a hivatalos videót is nézzétek meg a linken!

Hajrá;)

https://games.crossfit.com/workouts/open/2021/3

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
Heather & Derrick's Anniversary workout 🎉
On the 4:00 x5-cycle through once every 4:00 mins.
20 russian kettlebell swings
20 kb lunge w/good form
200m run
score equals slowest round

Finisher
50 hip raise
1:00 quad stretch

Amrap 3 min
Burpee+viivajuoksu 5m

110kg

Conditioning
”Split triplet, ish”

5 Rounds for Time
5 Strict Pull Ups
100 Double-Unders
10 Dumbbell Hang Split Snatches (45/35 lb)
10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
Time Cap: 20 minutes

This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.

Warmup :
2 x 10 split jumps
2 x 5 strict press in split position
2 x 5 tall jerks
5 x 3 split jerks

*Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

Five sets of four reps of front squats

Alkuverryttely: keksi itse liikkeitä ja tee noin 6 peräkkäin ja sopiva määrä toistoja

EMOM 7x4 = 28

1) soutu 10cal
2) wall ball 15x
3) DB bench press 10x10
4) rest

Tee jotain kevyttä ja mielekästä = kroppa ja mieli palautuu treeneistä ja arjen kiireistä :)

2-4-6-8-10-8-6-4-2
Med Ball clean 30 kg

Inbetween each set do 10 CAL ASS bike