Box-kyykky 8x2x65%
Raaka Rinnalleveto 3x3
Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
Kelkkaa palauttavana 10-20 työntöä

Box-kyykky 5x5x50%
Maastaveto 5x5x50%

Kevyesti alaselkää ja vatsoja + lihashuoltoa

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 45 45 45 45

Evening: 135 min

WU for 10 min
Skill: BMU practice for 30 min
BMU x 10 reps

B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
52.5 52.5 55 55

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. CrossFit Games Open 16.1
20 minute AMRAP
25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25 ft OH walking lunge
8 C2B pull-ups

Result: 174 reps (6 + 18)
Previous: 146 reps (5 + 16)
185/193

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each for 4 rounds)
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 72.5-80%, heavier than week 1
1 x 6 @ 77.5-85%, heavier than week 1
1 x 4 @ 80-87.5%, heavier than week 1
1 x 10 @ AHAFA

A2. Strict press – 4 x 4 @ AHAFA (progress weight from last week), rest 1 minute before A3
30 31 32 32

A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
10 12 13 13

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic Flow

CONDITIONING

A. Rowing intervals
3 x 10:00 work*, 3:00 active rest
*low rate at <24spm
Rate: 18, 18, 19
Total cal: 133 134 137
Avg. cal/h: -, 808, 822
Avg. 500m: 2.13.2, 2.12.1
153/166, 153/166. 158/165

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull snatch + snatch – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 42.5 42.5 42.5 42.5

Evening: 135 min

WU for 10 min
Skill: MU practice for 30 min
Muscle up x 7 reps

B. Clean + front squat + Jerk – build to a heavy set of 1 clean + 1 front squat + 1 jerk for the day, aim for 4 to 7 sets @ 85-95%1RM range

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. For time
5 muscle ups > 2 rope climb
10 thrusters @ 60/40kg (135/95lbs) > 35 kg
5 muscle ups > 2 rope climb
20 box jump overs @ 24/20″
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
30 pull ups
20 box jump overs (landing on box is ok)
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
50 cal assault bike
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
Time cap. 30 minutes

Result: 6 pull ups @ last round

3.Cool Down
A. Lunge Flow
B. 5 minute easy jog or walk, nose breathing only

Morning: 45 min walking

Afternoon: 120 min
WU for 15 min
Skill: MU practice for 30 min
Muscle up x 4 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Each part for time
25 toes to bars
50 double unders
15 clean and jerks @ 60% / 40 kg
Result: 5.45

REST 3 minutes

25 handstand push ups > abmat
50 double unders
13 clean and jerks @ 70% / 47.5 kg
Result: 9.59

REST 3 minutes

25 wall balls
50 double unders
11 clean and jerks @ 75% / 50 kg
Result: 5.59

REST 3 minutes

25 chest to bar pull ups
50 double unders
9 clean and jerks @ 80% / 52.5 kg
Result: 8.10

REST 3 minutes

25 bar facing burpees
50 double unders
7 clean and jerks @ 85% / 57.5 kg
Result: 7.27

2.Conditioning / NOT DONE

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength
A. Rotate through (aim to beat your results from last week on all the sets to progress.)
A1. Deadlift, rest 2 minutes before A2
1 x 7 @ 72.5-80%
1 x 5 @ 77.5-85%
1 x 3 @ 80-87.5%
1 x 5 @ AHAFA

A2. Reverse back rack lunge – 4 x 6/s @ AHAFA (must be able to step through), rest 1 minute before A3
4 x 12 x 55

A3. Single arm DB row – 4 x 12/10/8/6 @ AHAFA (add load each set), rest 1 minute before A1
35 40 45 45

2.SPP (Skill)

A. Challenge of the week. Can you do 2 rounds of [5 pull ups, 10 push ups, 15 air squats] in under 1 minute?
Results: 1.31

B. 2 to 3 rounds, each for time, start a new round every 4 to 5 minutes > 10 minutes
21 handstand push ups > abmat
15 cal assault bike
21 toes to bars
9 cal assault bike

Result: 6.32, 7.24

C. 4 to 5 rounds, each for time, start a new round every 3 to 4 minutes > 4
10 deadlifts @ 50%1RM > 55 kg
10 burpee box jump overs @ 24/20″
10m handstand walk > HS shoulder taps wf / 10 15 15 15

Result: 2.30, 2.36, 2.45, 2.55

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

135 min
WU for 15 min
Skill: BMU practice for 30 min
BMU x 10 reps

1.Weightlifting w/Jyrki
A. Clean & jerk straight up
25 30 35 37.5 40
42.5 42.5 45 47.5 47.5
B. Power clean + jerk, 1+2
5x3x35

2.Conditioning

A. 8 minute EMOM, alternating minutes
(1) – Thruster @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest)
10 9 9 9
(2) – Row for calories (40 sec work : 20 sec rest)
9 10 10 10

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes > NOT DONE

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes
(1) – Overhead squat @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest) > 32.5 kg / 8 8 8 8
(2) – Assault bike for calories (40 sec work : 20 sec rest)
- 8 5 8 (AB was broken)

Total reps: 76 + 53 = 129

3.Cool down
A. 5 minute walk, nose breathing only
B. Thoracic Flow

135 min
WU for 15 min
HSW practice for 10 min

1.Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA

A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
27.5 30 32 3x30

A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1
7.5 10 10 10 kg

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals
Avg pace: 804 cal/h, 2.13.6/500m
155/171

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Haha, shocker in The Den today. 45 minute amrap, first round is 5 reps, add 5 reps every round, push ups, burpees, straight leg sit ups, diamonds, lunge jumps. So 5 of each, then 10 of each, then 15 of each and so on. Got fooking spicy from 15 on😫😩. Killer. Completed 56 reps of the round of 40. 756 total reps.