Every 3 mins x 6
300m run
15 KBS
10 air squat

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

4 rounds:
5-10 pull up/ring row
-rest 1 min-
8-12 push up
-rest 1 min-
8-12 V-up/ tuck crunch
-rest 1 min-

3:00 Echo bike @ easy
2:00 Row @ moderate
1:00 Echo bike @ moderate hard
+
Muscle-up prep
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
3 Single leg transition drill
+
Build to workout weight for the squat clean as needed
* Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
+
@ workout weight
10/7 (cal) Air bike
2 Squat cleans
6 Bar-facing burpees
2-4 Ring muscle-ups
10/7 (cal) Air bike

3 rounds For Time:
500 m row/skierg
10 burpee
20 KB USA Swing @16/24
10 goblet squat
20 overhead plate lunges @15/20
500 m row/skierg
10 overhead plate lunges
20 goblet squat
10 KB USA swing
20 burpee

Timecap: 30 mins

Run, row or bike
1 min easy pace
1 min moderate pace
1 min hard pace

Into barbell warm up with empty barbell
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat

Cleans
EMOM x10
1 Power clean
1 Hang clean

• increase weight every 2-3 rounds

2-3 min light cardio
1+1 min leg across body strech
1-2 min v-sit strech
1+1 min wall pec strech

Exercises for lower body part

• Toe Touch(10 seconds)
• Mountain Climbers
• Bicycle Crunch
• Burpee test

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

In teams of 3:

AMRAP 8:
Wall Balls @9/6kg
*Each partner completes 10 reps at a time.
-Rest 60s-
AMRAP 8:
30 Calorie Air Bike/Row/Ski
30 Medball Clean @9/6kg
**Each partner completes 10 reps/calories at a time.
-Rest 60s-
AMRAP 8:
30 Power Snatch (42,5-30 kg)
30 Partner Medball Chest Pass
*same rules as AMRAP 1/2
-Rest 60s-
AMRAP 8:
Farmer Carry x 30m (32/24 kg)

– Goal: Today’s workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.

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CFO crossfit sykli 8/12 deload
Ma: Snatch + optional condition
Ti: Flowsesh
Ke: Rest or active rest
To: Positional gymnastics + optional gymnastics
Pe: Speed deadlift + plyometric
La: Strongman
Su: Rest