GYMNASTICS

1) EMOM 10:

1) ”X” Reps Of Kipping Pull Up
2) 45s Easy Erg

*1 pidempi, tai 2 lyhyempää settiä leukoja.

2) EMOM 10:

1) 3-5 Wall Walk
2) 30-40 SU/DU

PUSH AND PULL STRENGTH

4 ROUNDS FOR QUALITY:

-10 Strict Press (Barbell) (3s jarruttava alaspäin)
-10-15 Legs raised ring row

• Rest as needed.

ROW INTERVALS

10x 1min on/1min off:

• Row For Cals

3:00 Air bike / 3:00 Row @ easy
2:00 Air bike / 2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
3 Inchworms
5 Handstand shrugs
30 Speed rope steps
10 DB snatches, alt @ lighter than workout weight
1-2 Wall walks
10 Box step-ups (no weight)
+
Build up to workout weight on DB snatch/Box step-ups
* prep the other movements between sets as needed
+
Once through @ workout pace
12/8 (cal) Echo bike
8 DB Snatches, alt @ 22.5/15kg
6 Handstand push-ups
30 Double-unders
3 Wall walks
12 DB Box step-ups @ workout weight/height

Alternate A1 / A2

A1. Strict dip – 4 to 5 x 4-6 @ RPE 8-9 (1-2 RIR on all sets), Rest 1:00 before A2
A2. Pendlay row – 4 x 6-8 @ RPE 9 (1 RIR on all sets), Rest 2:00 before A1

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
+
2 Rounds
5 Inchworms
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3-5 Pike compression slides
+
Build up to weight for DB Devil’s press
+
2 – 3 Rounds @ increasing pace
16/12 (cal) BikeErg
8 Toes-to-bars
4 DB Devil’s presses @ workout weight

Part A).
Skill Primer
Dip Muscle Clean, Tall Clean from Toes & Push Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Clean & Split Jerk
(8 sets x 2+1 / 60%-75%)

7:00 Deadlift + Metcon ( 6.11.2024 )
8:00 Basic Endurance CrossFit

4 Rounds for time

400m Run
15 Thrusters @ 43/30kg
12 Bar-facing burpees

Target time. < 16:00 CAP 20

Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps small break(s) if needed on the thrusters). Try to avoid the trap of pushing too hard on the 1st round when still feeling good (and then needing excessive rest on the final rounds).
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Easy pace recovery bike

15-20min easy pace bike

EMOM x 8

8-10 burpee over bar Fast pace!!

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time