Crossfit:

.25 Mile Run
5 x Weighted Pull Up
10 x OHS (95/55)
20 X Wall Ball Shot
40 x Weighted Knee to Chest
.50 Mile Run
40 x Weighted Abmat Situp
20 x Kettle Bell Swing
10 x Hang Power Clean & Jerk (95/55)
5 x Weighted Parallel Pull Up
.25 Mile Run

Joka alkava 2 min x 7 (14 min)

6 sumo deadlift high pull (15kg)
6 boxin ylitystä hypyllä

Lämmittely ja mobility

×mave

8min amrap:
Tiimissä vuorotellen
6x kk mave
10x burpee

Loppuvenyttelyt

3 erilaista vatsalihasliikettä, joissa on kierto

Lämmittely ja mobility

×voimistelua

7min amrap
6 t2b
6+6 vala-askelkyykky kepillä
8 Boxihyppy

Loppuvenyttelyt

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the heaviest weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. If you are having a good day do more sets. Stop when you feel your form breakdown or speed decrease.

• 7 Min AMRAP of:
Bar Muscle Ups 3 reps
Row 6 Kcal
Bar Muscle Ups 6 reps
Row 12 Kcal
Bar Muscle Ups 9 reps
Row 18 Kcal
Etc.

Front squat

3x8 AHAP

SO 3:00

120 min
WU for 10 min
Skill: MU practice for 15 min
Progressions
MU x 4 reps

1.SPP (Skill)
A1. Overhead squat @ 40-50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > kipping HSPU @ 10 kg plates, max reps in 40 seconds > 8 reps
A2. (Chest to bar) Pull up – 1 x max repetitions in 30 seconds, rest as needed before A3 > 10 reps

B. 10 to 12 minute EMOM, alternating minutes > 12 min
(1) – Overhead squat @ 40-50% 1RM > HSPU @ 10 kg plates x 4 reps
(2) – (Chest to bar) Pull up > 5 reps
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 17, A3 – 22) = (6 OHS, 8 PU, 11 GHD sit up, rotating minutes)

1. Strength All movements as heavy as form allows (AHAFA), tempo free A. Alternate A1 and A2 (aim to be last week) A2. Push press – 3 x 3, rest 2 minutes before A1 > shoulder press 3x3x30 kg 3x5x25 kg B. not done

3.SPP (Conditioning)

B. 3 rounds for time
10 squat cleans @ 92.5/65kg (205/145lbs) > 3 rope climb
30 GHD sit-ups
60 double unders
Time cap. 12 minutes
158/181

4.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Run 800m (easy)
Rest 2 min
Run 800m (easy)
Rest 2 min
Run 300m (fast)
Walk 100m
Run 600m (moderate)
Rest 2 min
Run 600m (moderate)
Rest 2 mins
Run 300m (fast)
Walk 100m
Run 400m (fast)
Rest 2 min
Run 400m (fast)
Rest 2 min
Run 300m (fast)
Walk 100m

FINISH! 🏁