LÄMMITTELY
2 kierrosta - 1 min / liike
1. Hiihto/soutu
2. Seinällä kierto + käden pyöräytys
3. Kyykky + soutu renkailla
4. Skorpioni

VOIMA
3 x 6-8 boksikyykky

TABATA 1
a) linkkari
b) russian twist

TABATA 2
a) etuheilautus
b) rengassoutu

TABATA 3
a) seinäkyykky
b) lankku

E75sec x16
4 sets: 3 power clean
4 sets: 2 power clean
4 sets: 1 power clean
4 sets: 3 power clean
DnG

MODERATE-HEAVY+ WEEK 4/4

---

Do your own 10 min warm-up

---

---

TALL POWER SNATCH + TALL SNATCH + DROP SNATCH *flat feet
2×2× 1+1+1@barbell, rest 2min

SNATCH + SNATCH from KNEE + DIP SNATCH *use straps
1×2× 1+1+2@barbell, 6× 1+1+2@61-64-67-64-67-70%, sn-%, rest 2min

---

TALL POWER CLEAN + TALL CLEAN flat feet
2×2× 2+2@barbell, rest 2min

CLEAN + CLEAN from KNEE + DIP CLEAN
1×2× 1+1+2@barbell,
6× 1+1+2@61-64-67-64-67-70%, jerk-%, rest 2min

---

SHOULDER PRESS + TALL POWER JERK + SHOULDER PRESS BTN + TALL POWER JERK BTN *BTN=Behind The Neck, tall=flat feet
2×2× 2+2+2+2@barbell, rest 2min

PUSH PRESS + SPLIT JERK + PUSH PRESS BTN + SPLIT JERK BTN *rack/block, split both side 1+1
1×2× 1+2+1+2@barbell,
6× 1+2+1+2@61-64-67-64-67-70%, jerk-%, rest 2min

---

video: Dip Snatch

video: Dip Clean

video: Tall power Jerk

video: Push Press Behind the Neck

video: Split Jerk Behind the Neck

---

---

4min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. CRUNCH
2. SIDE CRUNCH
3. SUPERMAN ROW
4. SIDE CRUNCH

--

video: Crunch
https://www.instagram.com/reel/DOD35A3j8uk/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Side Crunch

video: Superman Row

---

---

EXTRA ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10× Triceps PUSH UP
10×/side DB CHINESE ROW *heavy load

--

video: Triceps Push Up

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

AMRAP 20:
10 wall-ball shots (14/20p)
10 toes-to-bar
10 cal erg

5 rounds for time:

• 6 Dual KB hang clean & jerk @ 2x(24/16) kg
• 16/12 kcal ski
• 6 Dual KB hang snatch @ 2x(24/16) kg
• 16/12 kcal ski

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

AF WEEK 8, Day 1

CONDITIONING:
“Quads gone wild”
For time:

10 Hang Power Clean
20 Wallball
30/24cal Bike
20 Wallball
10 Hang Power Clean

RPE 4-5.
Target: sub 6, Time Cap 9
Barbell should be on the heavy side,
but you can hit unbroken reps in the first set of 10. Go for unbroken
wallballs and hard, but sustainable bike. Last wallballs and HPC all out.

Rxd: 60/40kg.
Masters:50/35kg.
Advanced: 70/50kg
Scaling Options:Decrease loading, Echo→ Bike

Bench Press

E3MOM X5

• 2 Bench Press

*reps 1 with 1s pause @bottom
*rep 2 normal
*RIR 0-1

Push & Pull

4x Superset:

• 5 Weighted Dip
• 1 Set of Wde Grip Pull Up

*rest 3min between sets

Metcon

4 Sets: W:R 1:1

• 12 Cal Echo
• 18 T2B
• 12 Cal Echo
• 10 Burpee Box Jump Over
• 12 Cal Echo
• 60 DU

Accessories

3-4 Rounds For Quality:

• 20-30 Banded Pull Apart
• 10-15 DB Floor Press
• 10-15 Seated DB Lateral Raise

Alternate B1 / B2

B1. Strict ring dip – 4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 1:30 before B2

B2. KB/DB Seal row – 3 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

Power snatch + ohs 1+1 6xOTM