Lämmittely leikkiä ja mobility

Eläin liikkeitä

Treeni 20 ×20/10
Roikunta
Burpee
Kuperkeikkajono
Kyykky
Tasapaino

Loppuvenyttelyt

Alkulämmittely ja mobility

Etukyykky 7x5

12-9-6
Raakatempaus käsipainolla
Raakaleuka tai rengassoutu

Loppuvenyttelyt

AM: 60 min
Aerobic work
4 x 15 min: bike, ski, row, bike
HR 127/150

PM: 130 min
Warm up + COS 20 min

*1.HSW *
- 10 m

2.Ring muscle up kipping tecnique
A.
- Drills
- MU 3x1 + 7x2

B.
- Max reps Kipping MU: 4-5 sets
- 6x3
- MU x 35

3.Jerk
A. Lifting technique primer
Push press + Split jerk
- 3x3+3 @ light weight

B. Push jerk + Split jerk
Heavy 1+1 for the day

C. Push jerk + Split jerk
3x1+1 @ 85% of today's max

4.Accessory
A. Half kneeling KB Windmills 3x10+10 - 1x10+10

• 3 Round of:
Row 1000/800 m
5 Round of “Cindy”
1 Round of “Cindy” =
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps

10-9-8-7-6-5-4-3-2-1 reps of the triplet (For Time or As Quickly as Possible):

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

So, the first round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round would be 9 deadlifts, 9 bench presses and 9 cleans. And so on...

Strength / Skill:
3 round shoulder complex AMRAP
- Strict Press (95#, 65#)
- Push Press
- Push Jerk
Note: Complete as many rounds as possible of the three movements and track those completed rounds. Once one movement fails, continue to next until failure. Ex. Completed 4 complete rounds, then strict press failed ... continued to push press and then once push press failed ... completed as many push jerk as possible. Do this for 3 rounds.

WOD - For Time:
- 1000M Row
21-15-9
- Bumper Plate GTO (45#,25#)
- T2B

Warm Up:
- 12 TGU (6/6)
- 24 Good Mornings
- 36 Bridges (12/12/12)
- 24 Grasshoppers
- 12 Supermans

Strength / Skill:
5 Rounds
- 2 Dead Lifts
- 7 Box Jumps (30"/24")

WOD - For Time (20Min Cap):
- 800 meter run
- 30 Thrusters (115#/75#)
- 400 meter run
- 20 Thrusters
- 200 meter run
- 10 Thrusters

Don't deserve a time on this WOD! Ugh ... killed me.

Warm Up: (as quickly as possible)
- 50 DU's
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups

Strength / Skill:
5x1 Complex of the following movements ...
- 1 Power Clean
- 2 Front Squats
- 1 Jerk

WOD - 12 Minute AMRAP:
- 12 Wall Ball Shots (#20/#14)
- 12 Burpees

Got some nightmares back to 14.5 with all the burpees! But comparatively, the 12 min AMRAP cannot touch 14.5. Finished 6 rounds and happy with that. My 18 year old son was leaving me in the dust on this, so he was a good rabbit to catch. Full depth and hit the 10' target each time ... happy with that. Sounds dumb saying I hit the target and broke parallel, but a lot of integrity is often sacrificed for rounds and fast times!

CrossFit Journal Fitness Test #3:
- Tabata Squats
- 30 Sec Rest Before 4Min Clock

- 4Min Max MUs (Mod:Pull ups + Ring Dips total reps)
Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target. Example, 5 pull ups, 5 ring dips ... repeat as many rounds in that 4Min.

Birthday WOD - "Sandy" For Time:
Craig Sandy 26 years old
- 26Cal Air Dyne
- 26 T2B
- 26 Burpees

Completed minimum 15 air squats through all 8 rounds of tabata. Completed 40 reps, 20 pullups + 20 ring dips during 4min clock. Forgot to hit "start" on airdyne, and rode about 30 seconds before realizing that, so legs were toast when I actually started the cal clock. All T2B and burpees, well they smoked my arse! made it through, TGIF! Citius, Altius, Fortius!

DB bench press 3x15 reps