Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Hip Flow/Hip Flow 2.0/Lunge Flow/Thoracic Flow
2) 10-20sec Flutter Kicks
3) 6-8 Prone Trap Raises
4) 5-20sec Brigde Hold
5) 10+10 Bulgarian Split Squat with a Band

6-8 set, rest as needed. Use AHAFA weights.

2x Squat Clean + Jerk

Squat Cleans can be Drop and Go.

24min EMOM

1-8min:
Assault 20sec hard, 40sec easy

8-16min:
30sec Devils Press (22,5/15kg), 30sec rest

16-24min:

40sec 10m Burpee Shuttle Run, 20sec rest

Overall RPE 3-4

Idea of this one is to do first 8min with assault (or rower) 20sec hard, 40sec easy. Next 8min Devils presses (30sec work and 30sec rest). And the final 8min with burpee shuttle run for 40sec and 20sec rest. No rest between movements. This is not all out effort. Scale if needed.

2 rounds:
20cal Bike/Airbike/Row
10 KB Deadlift
10 KBS
5-10 Goblet Squat
5-10 TTB
+
Hip Flow video and Thoracic Flow video

For time (A+B+C)

A:
2 rounds:
9 Power Clean 60/40kg
15 Wallball
21 cal Row

Rest 3min

B:
3 rounds:
5 Power Clean
10 Wallball
15cal Row

Rest 3min

C:
4 rounds:
3 Power Clean 60/40kg
6 Wallball
9 cal Row

RPE 3-4

This is consistency work. Try to hit each round in different parts within 5sec window

CONDITIONING

Row/Bike/Airbike for 60min (5 rounds). E3MOM alternate between A, B, C and D. WOD starts with A.

A: 5 Squat Snatch @60-70% of 1RM
B: 12 KBS @32/24kg
C: 5 Squat Clean Thruster (use same load as in A)
D: 12 TTB
Overall RPE 3 to 4

Target: this workout is mostly machines. Execute the movements with perfect form. This is not all out, your HR should stay at RPE 3 when biking/rowing.

Tailoring Options:
Squat Snatch→ decrease loading or do power snatch
KBS→ decrease loading
SCT→ decrease loading
TTB→ high knees

4 x 4min on / 2min off:

A)Buy in: 24/20cal row
AMRAP: 6 burpee over rower + 6 db snatch 35/25lbs

B) 2 rope climb
40 DU/crossover single-under

CONDITIONING

EMOM x20, Thruster (3/3)

5min with 5 reps
5min with 3 reps
5min with 1rep
5min with 5 reps

Bar from the ground. Fives and triples across (same loading for each set). With singles you can increase the loading every minute.

Overall RPE 4 to 5

[https://games.crossfit.com/workouts/open/2018/1]

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell (22,5kg)
Women use 35-lb. dumbbell (15kg)
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell (15kg)
Women perform hanging knee-raises, use 20-lb. dumbbell (10kg)
Tehdään kahtena lähtönä, joten jokainen saa tuomarin! :)

For time

30 KB GTOH 32/24kg
21/18 Cal row
20 KB GTOH 32/24kg
21/18 Cal row
10 KB GTOH 32/24kg

TC 10