Every 2 mins for 16 mins:

6 Front Squats, 70 kg
6 Lateral Burpee (Over Barbell)s
Plank Hold, 30 secs

10' AMRAP
10 dbl DB hang clean @22.5/15kg
10 dbl DB thruster
10m bear walk

Conditioning
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)

Basic Endurance 54

6 Rounds

3 Min Echo Bike
3 Min Row
3 Min Bike Erg

Venytä, Venytä, jousta, jousta.
Kyykkyyn mene ja yritä nousta.
Heiluta peppua, nosta jalkaa,
siitä se pikkujoulu alkaa!

Tervetuloa boxille Crossfit Lohjan pikkujouluihin pe 4.12 klo 18.00 alkaen!

Luvassa tonttumaista jumppaa piparintuoksuisen pukin säestämänä.

Muori loihtii makoisat muonat ja tarjoaa ruokajuomat. Janoisimpien tonttujen kannattaa tuoda omat glögit mukana.
Jotta muori saa muutakin kun perunalaatikkoa pöytään, kustantaa ilakointi 10€/tonttuilija.
Viimeinen ilmoittautumispäivä 27.11.2015

Tästä lisätiedot ja ilmoittautuminen!

140 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 9 reps (+ 3 attempts)
- Total of 9 MU
B. HSW practice for 5 min
- 10 m.

2.WL
A. Power clean and jerk
2+2 up to 70% effort

3.Gymnastics/conditioning
A. Butterfly practice
- Focus in the beginning of the set
- 7 3 3 3 5 reps

B. 16 min EMOM:
1) Butterfly pull up ( rpe 8) - 11 9 9 10
2) 30 Double unders
3) Kipping Handstand pushup (rpe 8) - 9 7 7 7
4) 10 Burpees (”Palauttava” tempo)

4.Accessory
A. 3 sets:
5+5 Push up T
8 Quadruped serratus rock backs
20 Banded pull aparts

80 min

Step #1 – Breath work and warm up flow
1.Diaphragm awareness / release drill (5 to 10 reps)
2.Flow sequence, choose one or two

Step #2 – Main recovery work
A. For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Skin the cats
4 Strict toes to bar
6 Cossack squats, alternating sides
10m Handstand Walk > HS wall runs
20 cal Assault bike
25 minutes, 2 rounds + 4 T2B
B. Easy AB for 20 minutes
111 cal, 45-46 rpm

Step #3 – Optional (long) movement recovery flow
Shoulder

10-1
(10,10,10,10,9,9,9,9...1,1.1.1)
Barbell strict press (from the floor)
Horizontal barbell row
Db bench press
Db bicep curls

+core
3-4 rounds
15 ghd sit ups (half way down is enough for most)
15 ghd back extensions
30 sec weighted plank

1 min ON / 30 sec OFF:
- Cal row.
- Medball Sit-ups 9/6 kgs.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb). X2.
- Back Squat from rack (50/35 kg).
- Strict Toes to bar.
- Global Trainer push-ups.
- Box Jumps (30"/24").
- Thrusters (30/15 kg).
- Kb Swing (24/16 kgs).
- Pull Ups.
- Handstand push-ups.
- Wall Ball shows (9/6 kgs).
- Burpees (touching the rings).
- Rope climb. X2.

Bench Press 3 x 12