Accessory:

3x20s hollow hold
3x10 hip extension 2s pause

3 rounds
1:30 ski or air bike
40 single unders
5 dynamic squat streches
5 push up to downdog pose
5+5 suitcase deadlifts
5+5 single arm thrusters (light/medium weight)
then workout prep
1-2 sets
10-15 double unders + 4 double kb thrusters

Push press 3 RM, then 3x3 @ 90%

10 Rounds For Time:
10 Wallballs 9 / 6 kg to 10/9ft.
3 Deadlifts 124 / 84 kg
50 Meter Farmers Carry 22.5 / 15 kg's

Time Cap: 30 Minutes

3 Kierrosta:
30s ON/10s OFF
60s lepo kierrosten välissä.

Kuppikeinunta
Kosketukset nilkkoihin vuoropuolin
Kaarikeinunta
Istumaannousu

Todays focus is in just moving at uncomfortable pace. We are doing Diane, legendary Crossfit benchmark, that will serve as a progression over the last weeks of the year. I'd rather you go with RX movement in these wods and scale the reps, than doodle with the scaled movements. 21-15-9 can be broken up as follows:
21 = 7, 7, 7 or 8, 7, 6
15 = 5, 5, 5 or 6, 5, 4
9 = 3, 3, 3 or 5, 4 or just 9
In Diane you will perform the movement with designated reps before you advance to the other movement.

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You'll see thruster workout from 2020 open. The original was performed with dumbbells, but today you are using the barbell. Use scaled reps so that you are able to do 90s. per round

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Bike sprints are added to engine days as it has the least impact on the joints. This is done with the bike erg if not otherwise stated.

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In general these days will be heavy on the lungs and light on the weight. ENJOY!

Back Squat strength is on its second "Wendler" cycle. The Wendler 5/3/1 is a strength cycle over 4 Weeks. In the beginning of January we test 1 RM for back squat and after we turn focus on front squats with some pauses and tempo.

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Strict chest to bar gets better at well doing the strict chest to bar. From now on you might notice, all pull ups are C2B. This serves the over all shoulder health better.

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With this day you'll see variation of accessories and midline work.

Both Power Snatch and Power clean are in the focus, more or less at touch and go style. On these days you will find different variations of both lifts challenging the explosiveness of the movement as well as the turn over.

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Couplet with the Olympic Lifting we have push press as a strength component. As the reps degrease, weight should get heavier.

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This day in general is shorter than others and requires a bit more focus.

Only way to get better at calisthenics/gymnastics is to actually do them, so this day is all about moving your body in space and learning how to manage your weight distribution without forgetting the AMRAPS and EMOMs etc

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Shoulder taps are great way to accumulate reps for weight sifting and eventually walking.

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As we are rolling in to the new year we are also getting loser to the open. We are attending it and there fore as we know, the basics are going to be under the scopes. No matter how many RX reps you get in, you should always MASTER the parts of that particular movement....

5 x AMRAP 2:00:
3 Power Clean and Jerks (225/155)
50′/15m Handstand Walk
AMRAP Squat Cleans (225/155)
Rest 1:00 between rounds.

KILOS 102.5/70