Tall split jerk 6 x 2 (40 - 50 %)
EOM 14 min Front squat + split jerk x 2 (50 % -->)
Front squat ¼ x 5 x 5 (85 - 125 %)

60s. ON, 30s. OFF for 18 mins
1.goblet squat
2.one leg V-up
3.KBS
4.push up

1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

WARMUP
5 min of single under or double under practice.
Alt. 5 min of hard cardio to warm whole body up.

50 squats change feet position after every 10 reps
30 squat rotations.

STRENGTH/SKILL
15-20min practice
Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
Reduce range of motion or use something to help you come out of the squat. like a stick or band.

Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

1. Do a pistol squat or try as good as you can. Establish the weaker side.
   -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

2. Mobilise, massage calfs retest pistols.

3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

5. Mobilise massage glutes, TFL, lower back. Retest pistols.

Film you improvements or take a photo so you can see what changes you are making.

WORKOUT

AMRAP 10min
5 pistols/leg
10 push ups
20 push press ( one arm 10/10 if needed )

Scale to one leg squat variations doable for you for this workout. There are many.

COOL DOWN.
5-10 min foamrolling body and calm breathing.

Push Press + Push Jerk
4 x 2+1, every 90s.

2 Push Press + 1 Push Jerk each set.

1a) Deadlift 10x3x85% + 2,5kg
2a) tiuka leuanveto vastaotteella 3x8
2b) manne mave 3x6x50%
2c) yhden jalan mave kuulilla 3x(10+10)

Prep Wod for Nobull CrossFit Open 23.1

Warm Up
2 sets
2:00 Rowing or Air bike
10+10 banded monster walk
10 banded hip bridges
5 push up to downdog pose
15 ring row
5 wall squats
5 barbell OHS with 3 sec pause
then start to build for OHS working weights. Hit the sets and after that prep for snatches and toes to bars!

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (50/35)’s

After Each Set:
100 Meter Farmers Carry (50/35)’s

Kilos: (22.5/15)

Lepopäivä, Deload alakaa.

Pitkäää peekoo likuntaa luvassa.