Aktiivi lepo. Tunti uintia, hiihtoa, hölkkää/kävelyä

Midline
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

20 - 50 DU
20 - 30 sec Hollow hold
5-10 kipping pull up
5 hight Box jump
10 Band pullaparts

get out of the gym

The CrossFit Games Open 18.4

In 9 minutes, complete
21-15-9
Deadlift 102/70 kg
HSPU,

• In the remainder of the time, complete:

21-15-9
Deadlift 143/93 kg
50-ft HS walk (15,2m)

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Time cap 9 min

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Scaled
DL 61/43 kg and then 83/61 kg
HR pushups and then bear crawl

3sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry.
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

For time

• 100 Double unders

Then 5 Rounds:

• 20 Wallballs
• 20 Box jumps 24"

Then

• 100 Double unders

Split jerk 5x3@75-80%
Front squats 5x3 @75%
Push press 5x3 80%
+
Every 90 sec, 3 rounds
1: Max set strict chin ups
2: Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs x3
3: DB rows 8-12/each arm
4: Waiter walk 30m/each arm

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