For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

6 sets x 3 reps @70-75% 1RM

Go every 2:30

Back Squat

• Build Up To Days 4RM (6-7 Sets)

*rest as needed between

Strongman

A) 3 Sets Of:

• 30m Sled Push
• 30m Yoke Carry
• 10-15 SB Squat @50kg

*rest 3min between sets
*go heavy

B) 4 Rounds For Time:

• 5 Strict Pull Up
• 10 DB Bench Press
• 15 GHD SitUp

Accessories

A) 3x:

• 10-15 DB Seated Lateral Raise
• 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)

*rest 30s between movements, 2min between rounds

B) 3x:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Strict T2B
• Accumulate 30s in L-Sit Hold (1-3 sets)

*rest 30s between movements, 3min between rounds)

Teams of 2
00:00-10:00
Relay style
5 wall ball
5 burpee box jump @60/50cm
10 dumbell hang snatch @22,5/15kg

10:00-12:00
REST

12:00-22:00
Relay style
10 inverted barbell row
10 goblet squat @24/16kg
20 Double under

22:00-24:00
REST

24:00-34:00
WATERFALL style
20 USA swing @24/16kg
20 alt. V-up
20 suitcase KB lunge alt. ( 10 Left/10 Right)

20 rounds

1 clean 55 kg
2 c2b

C2B kuminauhalla rinta tankoon.

Syklin kolmas viikko

-This workout tests stamina, barbell cycling, and pacing under fatigue.
-The reps stay the same but the weight increases, making the final rounds the hardest.
-A fast, aggressive Open-style workout with repeated burpee and barbell sets.
-The early rounds should feel quick, but the workout becomes much harder once the bar gets heavier.
RPE 9 — very hard effort.
-Move fast but stay smooth on the barbell.
Coach’s Tip
-Keep burpees steady and controlled to manage breathing.
-Break the barbell into smart sets early so you have energy for the heavier bars.
Strategy
Experienced customers may perform the lighter barbells unbroken.
Most customers should consider quick singles on cleans and small thruster sets on heavier loads.
Target
Goal: reach round 4 (192 reps) or beyond.
Advanced customers may reach the final barbell.
Time cap: 16 minutes.

6:30 Basic Endurance CrossFit
7:30 Mobility + Core Workout

12:00 Shoulder Accessory

15:00 Snatch Technique
16:00 Basic Endurance CrossFit
17:00 "Kelly"
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit

12' AMRAP
5 devil press
5 dbl DB thruster
10 burpee

AF WEEK 7, Day 1

ACCESSORY:
1-2 rounds, go by feel and rest as needed between:

1) 10 + 10 Copenhagen Plank
2) 10-20 GHD Hip Extension

Not all out, but with solid effort. Leavy 2-3 reps in the tank.