Tällä viikolla alkaa CrossFit Games Openit. Rytmityksen osalta järkevää tehdä ne perjantaina kardiotreenin sijaan ja siirrät kardiotreenin sit lauantaille voimien perään. Toinen vaihtoehto että lauantaina open ensin alta pois ja voimaosio sit perään. Näillä mennään next 3 weeks! Ja Roudassa lauantaisin aina tiimiwodeilla nää + unisex sauna halutessaan siihen perään!

Alternate C1/C2

C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8 (2 RIR), rest 1:00 before C2

C2. Meadows row -3 to 4 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before C1

Teams of Two AMRAP 38

Row 75 Calories
50 Ground to Overhead w/ Plate 20/15kg
50 Burpees to Plate
Bike 75 Calories
50 Squats w/Plate 20/15kg
50 Russian Twist w/ Plate 20/15kg

Split as you like

AF WEEK 49, Day 2

STRENGTH (4/4)

Back Squat 5x3

RIR 0-1
Rest 2-3min between sets.
Do more work compared to last week.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Hyvää uutta vuotta !

Press

A) Push Press

E2MOM X4:

• 6 TnG Push Press @70-75%

B) Push Jerk

E2MOM X4:

• 2 TnG Push Jerk @80-85%

Gymnastic Metcon

4x3min On/2min Off:

• 4 Devils Press @2x40lbs
• 6 bMU
• 12 GHD

Strength

A) 3x Superset

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 legs raised Ring Row
• 10-15 Ring Push Up + Ring Plank Hold 30-40s
• 20-30 Banded Tricep Ext

EMOM 20

1: 45s Erg (Easy Pace)
2: 10x DDB Bench Press
3: 20x Heavy KB Swing
4: 45s V-Up // Abmat Sit-Up

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)