6'min @Relax pace

30"sec Bike
10"sec Dead hang hold
8+8 World greatest stretch
8+8 Knee-to-chest stretch
8+8 Quadruped T-Spine Rotation

EMOM 15

1. 8+8 bulgarian split squat
2. 8 deadlift
3. rest

For time

• 20 sumo deadlift high pulls
• 40 GHD sit-ups
• 120 double-unders

♀ 65 lb
♂ 95 lb

Crossfit open 20.2

Complete as many rounds as possible in 20 minutes of:

Treenaaja Kuntoilija

4 Dumbbell thrusters 4 Dumbbell thrusters
6 Toes-to-bars 6 K2E or Leg raises
24 Double-unders 72 Single unders
Dual Dumbbells 15/22.5kg Dual Dumbbells HAP

Barbell cycling

3 Rounds @ increase weight

3 Strict presses
3 Push presses w/ 2-sec pause @ overhead
3 Push jerk w/ 2-sec pause @ receiving position
+
3 BTN push presses
3 Tempo overhead squats @ tempo 3111*
3 Sotts press
* 3-sec down : 1 sec pause : 1 sec up : 1 sec pause

LÄMMITTELY
2 kierrosta, 60”/20”
1. Eteentaivutus kepin kanssa
2. Käsien työntö seinällä (rulla)
3. Seinäkyykky
4. Hiihto ergo

VOIMA
Takakyykky 3 x 12
Pystypunnerrus 3 x 12

AMRAP 8 min
Pidä rauhallinen tahti, vältä kovaa hengästymistä
5+5 vaaka
10 kehonpainokyykky
10 rengassoutu

Merkkaa treenin tulokseksi amrapin kierrokset

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min

2-3rounds:

10-15 GHD hip extension ( 2s pause )
5 high box jump

1 to 2 rounds

3 Supine kipping pull-up drills (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drills
8 Front support pops
3 Jumping bar muscle-ups with hip snap

7:00 Cleans + Metcon ( 17.4.2024 )
8:00 Basic Endurance CrossFit
9:00 Mobility

12:00 Core

16:00 Jerk Technique
17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 Cleans + Metcon ( 17.4.2024 )
20:00 Basic Endurance CrossFit