3/12 Crossfit Sykli

Ma: Clean complex + Clean&Jerk (optional Ski condition)
Ti: MetCon
Ke: Rest or Active Recovery
To: Gymnastic Strenght + Accessory (optional gymnastics condition)
Pe: FloSesh
La: MetCon
Su: Rest (Kurimuskerho)

Ps: Pahoittelut videon laadusta. ATK ei ole vahvuus:)

2 rounds:
10 Air Squat
5 Down Dog to Cobra video

Mobility & skill work in preparation for the 2014 CrossFit Open 14.1 workout.

- 1000M Row
- Low Body Mobility & Foam Roller
- Upper Body Mobility & Band Work
- DU technique
- Wall Ball Technique
- PU technique
- Bar Work DL, Clean, Snatch, OHS
- Ring Work

Pre-WOD:
3 Max Rep Sets
- Strict Press (115#,95#)
- Push Press
- Push Jerk
Continuous movement; complete max reps of strict press, once strict press fails, utilize push press, once push press fails, utilize push jerk until failure. Max reps in each of the 3 sets!

WOD - 7 Min AMRAP:
2-4-6-8-10 ... etc.
- DL (#225,155#)
- HSPU

Post WOD:
3 rounds of
- Max Time L Hang
- 25 Situps

Got through round of 10 reps + 4 DL. Shoulders were smoked,

Pre-WOD:
- Work up to a heavy Thruster

WOD - Thrusters (#95/65)-On the Minute, Every Minute:
Minute 1: 1 Thruster
Minute 2: 2 Thrusters
Minute 3: 3 Thrusters
etc.....until failure*

*At failure, 1 minute on and 1 minute off: plank until the last person fails at Thrusters.

Post:
50 GHD Sit Ups
100 Situps

Lämmittely ja mobility

Harjoitellaan rinnallevetoa

10 min AMRAP
20m farmarikävely
10 ilmakyykkyä
20m farmarikävely
10 burpee

Loppuvenyttelyt

Pre-WOD:
5X5 Dead Lift

WOD - As heavy as possible, as quickly as possible:
-1 Snatch, 10 Hand Stand Push Ups
-1 Snatch, 9 Hand Stand Push Ups
-1 Snatch, 8 Hand Stand Push Ups
-1 Snatch, 7 Hand Stand Push Ups
-1 Snatch, 6 Hand Stand Push Ups
-1 Snatch, 5 Hand Stand Push Ups
-1 Snatch, 4 Hand Stand Push Ups
-1 Snatch, 3 Hand Stand Push Ups
-1 Snatch, 2 Hand Stand Push Ups
-1 Snatch, 1 Hand Stand Push Up

3 rounds

15 pull ups
12 DB overheadsquats
9 DB lunge

Käsilläkävelyn perusteet.

Ota stepit haltuun vaihe vaiheelta ja harjoittele säännöllisesti 1-3 kertaa vkossa.

AM: 30 min
Running
4.65 km
6.30 min/km
HR 135/158

PM: 160 min
Warm up for 20 min

1.HSW
- 10 m

2.MU
A. Drills

B. MU 12x1

C. E2MOM: MU 6x2
- Failed second rep 5/6

D. Strict MU
- 5 x 2

3.Jerk from blocks
Build to challenging Double

4. Pause front squat
A. Build to heavy single
- 55 65 70 77.5 kg

B. 3x1 @ 90-95% of max
- Not done

5.Accessory
- Not done