A,
Back Squat 1x3

Use the heaviest weight you can for the set.
15 mins to build to a heavy set of 3.

B,
CrossFit Games Open 25.2

C,
For distance:
Weight Vest Walk, 45 mins

hip & spine mobility

"9x 30"" work 30"" rest"
1: dbl KB front rack hold
2: alt. V-up
3: tiger walk

5 rnds for quality:
3/3 quadruped hip CARs
3 worm walk out
5/5 one legged glute bridge

CLEAN & JERK

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder mobility (10min)
Front rack opener with partner
Rubber band drills

Barbell warmup & Technique (15min)
DL & Shrug
Pull & receive
Drop & receive from high shrug position
Push jerk & split jerk

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

E2mom 12min @ 50-65%
1 Hang Power clean
1 Hang Squat clean
1 Split Jerk

Hang Clean and jerk@70%->
In 20min find heaviest weight of:
1 hang clean + 1 jerk

Use most effective hang clean & jerk of your choice.

3 rounds @ steady pace
6 Windmills e/side
3:00 Air bike
6/side DB bird dog rows
3:00 Air bike
3 rounds @ steady pace
6 e/side DB Lateral lunges
3:00 Row
6 Jefferson curls – KB or empty barbell
3:00 Row

Z2 Run

• 45-60min Z2 Easy Run

1 minute: 0:40 plank hold
2 minute: 0:30 russian twist with medball

LIGHT-MODERATE WEEK 1/10

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10×/side + 10×/side
RUSSIAN TWIST with PRESS + SIDE HIP RAISES

3×/side + 3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
KNEE TWIST on ELBOWS +
SIDE KICK +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: PLATE RUSSIAN TWIST with PRESS

video: SIDE HIP RAISES

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

video: KNEE TWIST on ELBOWS + SIDE KICK - videolta LIIKE 1 & 2
https://www.facebook.com/share/v/17PEnyXR7S/

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snatch, Clean & jerk training : you can make your own barbell technique

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
3×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH
1-2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

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BOUNCE BACK SQUAT *kyykyt pumpaten, ei täyttä ojennusta
3×3@60-70%, bs-%, rest btw sets 2-3min

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CLEAN PULL + CLEAN RDL PULL
3× 3+5@70-75%, jerk-%, rest btw sets 2min

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video: PUSH JERK in SPLIT

video: BOUNCE BACK SQUAT

video: RDL PULL

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10+10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + NORDIC HAMSTRING CURL

10×/side DB/KB SIDE BEND

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: KB SIDE BEND

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KEHONHUOLTOA!

6 bar over burpees
5 push press
3 wallwalks

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

3 rounds for time:⁠
1,2 km hill trail run or 100/80 cal row ⁠
20 single DB devil presses 35/25 lb
10 T2B