Warm up
400m run or 500m row

3 rounds
10 hand release push ups
10 squats

Bench press
E2MOM x 5
10-8-6-4-2
* increasing in weight each round

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat

2-3sets:

3+3 Turkish get up
15-20 GHD hip extension

Kisaryhmän treenit

(

)

CFO crossfit sykli 8/12 deload
Ma: Snatch + optional condition
Ti: Flowsesh
Ke: Rest or active rest
To: Positional gymnastics + optional gymnastics
Pe: Speed deadlift + plyometric
La: Strongman
Su: Rest

Death by Clusters (clean + thruster)

A.
3 sets:
3 x Weighted pull-up
3 x Weighted strict dip

B.
4 sets:
20 Cal ski
12 DB bench press
20 Cal ski
12 Strict pull-up
*3min rest

C.
10 EMOM
1. Strict dip
2. KBS (banded)

D.
3 sets:
10 KB strict press
10+10 Lateral raises
10+10 Upright row

E.
4 sets:
10+10 DB bicep curl
15 Tricep push down
”21’s” bicep curl (barbell)
15 Bench dip

F.
3 sets:
30s ON / 30s OFF
Alt V-ups
Russian twist
Toe touches
Heel touches
Knee raises (hanging)

Alkulämmittely ja mobility

Takakyykky

4min amrap
3 seinäkävelyä
6 gobletkyykky
20 hyppis
2min tauko
4min amrap
3 leuka
6 askelkyykky
8 burpee

Loppuvenyttelyt

WOD
10x hang power snatch
10x burpee over object
14x hang power snatch
10x burpee over object
18x hang power snatch
10x burpee over object
22x hang power snatch
10x burpee over object
26x hang power snatch
10x burpee over object

Warm up

T spine rotations (thread the needle)
Hip circles and 90/90s
Kb swings
goblet squats

Part A

4 to 5 sets

'rite of passage'

Clean+press
pull/row

novice 1-2-3 reps
int 1-2-3-4 reps
adv 1-2-3-4-5 reps

Part B

10min EMOM

1-3 clean + push press
1-3 clean + squat
1-3 clean + thruster

Odd: right
Even: left

Part C

3 sets

Table top hold with continuous shoulder/hip touches

Novice: 30 sec
intermediate: 45 sec
advanced: 60sec

1 min rest