Lämpät = ravistelut, kuminauha, yhden jalan boksikyykyt, pidot

4 x 8 - 10 x Sumomave
3 x 8 - 10 x Askelkyykky
3 x 8 - 10 x Bulg. kyykky
4 x 8 - 10 x Yhden jalan mave

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

MUSCLE SNATCH
5x3@kevyt pal 2min

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

5 rounds
- 20 seconds Bike @ max power full send
- 10+10m sled push @ heavy but fast
- Rest approx 2mins

'Thanks Robin' commemorates Robin T achieving 1000 workouts at CrossFit Central Helsinki.

For Time:
1 Burpee Box Jump Over
10 Overhead Squats
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat

[Kilos = 34/25]

*Score = Time it takes to complete the workout

Nousevilla painoilla

4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

EMOM x 9 MINUTES
MIN 1 - 8/8 SA DB Upright Rows
MIN 2 - :30-45 Hollow Hold
MIN 3 - :45 EZ Bike/ Jog/ Walk

A,
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause in the receiving position of the snatch.

B,
4 rounds for time of:
10 L/10 R Single Arm Kettlebell Cleans @24/16kg
35 Double Unders
10 L/10 R Kettlebell Front Rack Lunges
35 Double Unders

Goal: Sub 15 min

C,
Bike Erg Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Goal is max calories accumulated across all 4 min intervals.

800 m Row
4 sled drag 125 lbs
10 GHD Situps
600 m Row
6 sled drag 125 lbs
10 GHD Situps
400 m Row
8 Sled drag 125 lbs
10 GHD Situps

For time:

30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:

100 Double Unders
30 Overhead Squat

35/25kg

( 15 - 25 )

• If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
• Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
• With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.