AMRAP 18

5-10m handstand walk / 3 wall walk
500/400m standing bike (vastus 10/8)
1 heavy squat clean
20 push ups

hollow body pos. KB pull over 4x6

slow eccentric pull up 8x1, 8-10 sec down, 1' rest

kip swing practice 6-8 sets

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 Intervals

A1. AMRAP 8
1600m BikeErg
800m SkiErg
400m Row

A2. EMOM 9 (0:40/0:20)
1) (cal) BikeErg
2) (cal) SkiErg
3) (cal) Row

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2

Overview. This session is a variation from two weeks ago. The goal is to hold strong, repeatable output across intervals, manage rising leg fatigue, and stay composed through transitions.
Effort. Work around RPE 8-8.5. Push enough to make each round uncomfortable but sustainable. You should feel like you’re pushing but still in control on the machines. Finish each interval knowing you could match the same output again after the short rest.
Feel. A1 will build gradually, heavy breathing, increasing leg fatigue, and the challenge of holding your pace til the end. A2 feels sharper with the work/rest setup: higher heart rate, short recoveries between movements, and faster paces overall.
Adaptation. Build aerobic capacity and endurance. Develop pacing control and durability for longer, mixed-machine efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you pace the early rounds well enough to stay consistent to the end?
– Which element limited you most: muscle fatigue, heart rate, breathing?
– Were your A1 and A2 efforts balanced, or did one drop off more?
– Name two (2) things that went well and one (1) thing to improve on for next week.
Movement options. You can sub any of the machines where needed

Tällä viikolla alkaa CrossFit Games Openit. Rytmityksen osalta järkevää tehdä ne perjantaina kardiotreenin sijaan ja siirrät kardiotreenin sit lauantaille voimien perään. Toinen vaihtoehto että lauantaina open ensin alta pois ja voimaosio sit perään. Näillä mennään next 3 weeks! Ja Roudassa lauantaisin aina tiimiwodeilla nää + unisex sauna halutessaan siihen perään!

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Maiju

Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3 rounds Barbell warm-up
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power cleans
3 Jerks
3 Front squats
+
Build to workout weight for PC + J and FS
* Practice few sets of bar-facing burpees between weights
+
@ workout weight
200m Run
3 Power clean and jerks
4 Bar-facing burpees
200m Row
3 Front squats
4 Bar-facing burpees