3-2-2-1-1

jerk behind the neck (easy & fast )

E75s / or E90s / split or power jerk

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zone 1
1 arm row for remainder (alternate arms every 4 reps)
8x
DB OH Tricep Extension
MAX REPS
DB 1 Arm Row

Zone 2
45s @ RPE 7 into 30s @ RPE 9
00:45
Run
00:30
Run

Zone 3
10 M
Overhand Sled Push
10 M
Sled pull

Zone 4
45s @ RPE 7 into 30s @ RPE 9
00:45
Row
00:30
Row

Zone 5
Goal = Max Total Reps
MAX REPS
DB Alt Floor Press

Zone 6
8x
BB Plate Ground To Overhead (GTOH)
4x
Barbell Plate Front Raise

EMOM 20

1 Minute : 12 Wallball Shots
2 Minute : 6 - 10 Elevated Ring Rows
3 Minute : 25 Double Unders
4 Minute : 18/15 Calories Row
5 Minute : Rest

CrossFit Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:

Treenaaja ______________________________ Kuntoilija (Modified 11.4)

60 Bar-facing burpees _______________ 40 Bar-facing burpees
30 Overhead squats (55/40kg) _______ 20 Overhead squats HAP
10 Muscle-ups _______________________ 10 Pull-ups

Accessory:
3 Sets for quality:
30"+30"sec Farmers March - Single Arm
Max reps of: KB biceps curls

AMRAP 40

15 Etuheilautus
10 Abmat
5 Leuka/CTB
3 Rinnalleveto
1 Wallwalk
3 Tempaus
5 Leuka /CTB
10 Wallball
15 Askelkyykky
250m laite

2min lepo kierrosten välissä

Alle liikkeiden tekniikat

LIIT 35' min

One performing a round of:

Treenaaja _______________________________________ Kuntoilija

2 Ring Muscle-ups ______________________________ 4 Ring PU
2 Wall walks ____________________________________ 2 Half way Wall walks or Steps
6 heavy Wall balls 30/20lb _____________________ 6 Wall balls
6 Shuttle run (7.5m+7.5m) _____________________ 6 Shuttle run (7.5m+7.5m)
10 Dual DB Renegade rows 22,5/15kg _________ 10 Dual DB Renegade rows HAP

30"s High plank hold on DB ____________________ 30"s High plank hold on DB

Other @Bike moderate pace

SET A I 4 rounds
6+6 DKB fr bulgarian split squat
10 medball hamstring curl

SET B I 3 rounds
6-8 BB romanian deadlift
10-15 KB side bent
8+8 half kneeling banded rotation

9 x 30s on / 10s off:
1) leg lift + reach
2) heel taps
3) inchworm plank hold

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

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Row
2) BikeErg
+
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Goblet squats
+
2 Rounds
3 Jefferson curls
5 Front squats
8 Plank shoulder taps
+
Build to workout weight for clean and jerk and front squats
* Few short sets/reps of other movements between sets
+
@ workout weight
10 (cal) Row
5 Burpees over the rower
2 Clean and jerks
10 (cal) BikeErg
3 Front squats
3 Wall walks

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