2-3sets:

6-8 ring dip (2s pause)
8+8 Db row
40+40m s.a farmer carry

BANDED RING DIPS IF NEEDED

“CrossFit semifinals 2024 individual event 1”
5 rounds for time:
800 m run
10 clean & jerks

Wu×2
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

Split Jerk exersices

A.1) Strict press+ push press
2+2 ~12min

B.1) Stepping jerk balance
5×3

C.1) split jerk behindneck w/3.sec pause @catch,recovery,Adding weight, tecnique comes first! 3reps
~12min

D.1) Overhead squat w/double bounce
10min 3reps @every 2 minutes

2×
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Hip circles
10
Knee circles
10
Cat/Cow
10
Bird dogs
10

A.1) No feet no hook snatch
~10min ×2 reps

B.) Snatch balance + ohs
1.) Build to a heavy set of 1+3 hevier then Last week

C.1) Front squat w/ double bounce
5×3 @75%

D.1) Push press behind neck
5×4 @70%

3x9min on 3 min off w. partner

In 9 min:
Buy in: 60 wall ball
Then AMRAP
20 burpee over partner (partner plank hold)
30 cal row
40 KB swing @ 24/16kg

Continue next interval where you finished

Partner Workout
AMRAP 20 mins (Split reps evenly )
20 cal row
20 USA swing @24/16kg
20 partner wall ball sit up@9/6kg
20 ring push up
20/20 - 40/40 - 60/60 … Double under

Rest 3 mins

AMRAP 10 mins ( Relay)
10 goblet squat
10 kipping Pull up
10 up down to target

Partner A Completes a full round Then swich!

50-minute AMRAP @ steady pace

5000/4000m BikeErg
1000/800m SkiErg

Leuanveto myötäotteella

For time

• 50-meter swim (10 sets)
• Rest 1 minute between sets.

1) POWER CLEAN

A) WU 3-4 ROUNDS

-1 Clean Pull + 2 Hang Muscle clean + 2 Power Clean (Build Up)
-3 Seated Box Jump

B) EVERY 75s X12:

1 Power Clean:

4x1 @80% of 1RM
4x1 @85% of 1RM
2x1 @90% of 1RM
2x1 @90+ of 1RM

2) RING MU

EMOM 10:

-''X'' Ring MU

*Valitse ylläpidettävä toistomäärä ja tee sama jokaisella minuutilla. Ei haittaa vaikka se oliski nyt ekalla vkolla 1-2, kunhan on puhtaita eikä tuu faileja.

3) RING MU STRENGTH
4-5 ROUNDS FOR QUALITY:

• 10 Deficit Ring Row
• 20-30s Ring Dip Hold
• 20-30s Ring Support Hold

OPTIONAL METCON

10 MIN AMRAP:

• 10 Cal Row
• 8 C2B
• 6 Heavy Double KB C&J @20kg