CrossFit Community Cup Workout 2 - Pro

• Rounds 1 and 2
  • 15 toes-to-bars
  • 15 overhead squats
  • Max-calorie row
• Rounds 3 and 4
  • 15-calorie row
  • 15 overhead squats
  • Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

2-3 rounds:

10-15 snowangel
10+10 Db seated press

Ergo-intervalli 1/4
Neljän viikon mittainen progressio, joka valmistelee Mikko's triangle- nimiseen harjoitukseen

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LÄMMITTELY
3 kierrosta, nousevalla intensiteetillä
soutu 45s työ/15s lepo
pyörä 45s työ/15s lepo
hiihto 45s työ/15s lepo

• voit tehdä yksi ergo kerrallaan, tai vaihtaa ergoa lepoajalla
• kiinnitä lämmittelyssä huomiota siihen, kuinka monta kaloria ehdit suorittaa kullakin intensiteetillä

Sitten 2-3 kierrosta
10 kepin tai kuminauhan pyöräytys edestä taakse
10 kulmasoutu kuminauhalla
5+5 Kasakkakyykky

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HARJOITUS

EMOM 24 (jokaisella alkavalla minuutilla 24 min ajan)

1) x cal soutu
2) x cal pyörä
3) x cal hiihto
4) lepo

Harjoitus kehittää pääasiassa vauhtikestävyyttä intervalli-tyyppisellä harjoituksella. Valitse jokaiselle ergolle kalorimäärä/minuutti, jota lähdet tavoittelemaan jokaisella kierroksella. Kalorimäärän pitää olla haastava, mutta kuitenkin suoritettavissa noin 50s aikana (jotta jää aikaa vaihtaa ergoa). Määrä voi olla esim. 8-15cal/minuutti.

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) SkiErg + DB Box step overs*, 24/20″ in the remaining time

2) AMRAP 2
10 Shuttle runs** + Single-arm DB devil’s presses* in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

• Choose a load that allows you to keep moving ( = not too heavy), DB Box step overs are a single DB Example weights (DB). 15/10kg (35/20lbs), 22.5/15kg (50/35lbs), 27.5/20kg (60/45lbs), 32.5/22.5kg (70/50lbs)

– Rest 6:00-8:00 before next part –

3-4 Rounds @ steady

1) AMRAP 2
20/15 (cal) Row + Wall walks in the remaining time

2) AMRAP 2
10 Shuttle runs** + Rope climbs in the remaining time

3) BikeErg or Air bike @ very easy pace for 2:00

** 1 shuttle run = 7.62m out + 7.62m back

Intent. Aim is to move at a steady (not maximal) pace through these. See “buy-in” options below to ensure you can complete it in no longer than a minute.
“Buy-in” options. reduce ski calories to 18/14, 15/12 or 12/9 to complete within a minute. Reduce shuttle runs to 6-8 as needed to complete within a minute.

Overview. Conditioning intervals built around steady work bouts followed by deliberate low-intensity recovery. Each round stacks two 2-minute AMRAPs that drive breathing and local fatigue, then forces you to recover actively before repeating. The goal is to hit the work windows with intent, then use the easy bike to bring breathing down enough to repeat quality output round after round.
Effort.
Work intervals: ~7-8/10. You should be breathing hard by the end of each round.
Recovery bike: truly easy (≈3-4/10). If you don’t slow down enough here, the quality of the next round will suffer. This session only works if you respect that contrast.
Feel. Hard but still controlled. You’re not looking to redline here but to build capacity in these movements. The easy bike should feel like a reset, not more work. The breathing should noticeably come down before the next round starts.
Adaptation. Develops aerobic capacity and recovery control under repeated high-demand bouts. Trains the ability to actively recover while moving. Builds durability in shoulders and trunk under elevated heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your consistency across all four rounds in each part?
– Were you disciplined enough on the easy bike to actually recover?
– Which movement got challenging first as fatigue accumulated?
– What pacing or movement adjustment would help you next time?
Movement options.
Ski/Row → BikeErg or air bike (or repeat either ski or row on both parts)
Shuttle runs → do them, BikeErg only if cannot
DB box step over → Lower box
Single arm DB devils press → see weight options above
Wall walk → Wall walk ½ way → Seal walk for distance
Rope climbs → Rope pull-ups → Rope climb pull-ups from floor

A,
Tempo Snatch Deadlift +Tall Squat Snatch
(5-6 sets 1+2)

B,
Tempo Power Snatch + Snatch
(5-6 sets 1+1)

500 Row @ easy
+
500 Row @ moderate
+
Kipping HSPU drills
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
Build to workout weight for FR walking lunges
* Practice few sets of HSPUs as you build up
+
@ workout weight
250 Row
8 Handstand push-ups
10m Front rack walking lunge

3x 17min

1)
4min Konetta
10 Burpeeta (lankkuun askeltaen)
10+10 Kiertovatsaa
10 Jalkojen nostoa kuulan yli

2)
8-10×/liike
Kyykystä ojennusta
Pohjepumppausta kulmanojassa
Rintarangan kiertoa
Lonkankoukistaja venytystä (dynaaminen)
Olkapääpyöritystä kepillä

3)
8-10×/liike
Viivahölkkää
Tuulimyllyä
Viivahölkkää
Yhden käden valakyykkyä

Power Jerk

Build to the heaviest 5 reps of the day in 10-12 mins!
Practice reracking with lighter sets!

AMRAP 12
30 Double-unders (each round)
1-2-3-4…
Squat snatches @ 61/43 kg
Bar muscle-ups

Overview. This workout will be limited by the grip and shoulders, all the movements will work the grip AND shoulders to some extent. Managing this fatigue will be critical to getting a good score in the workout. The first rounds of the workout will be quite fast, but when the reps increase, you will need to slow down a bit and settle into your pace. Pay attention to the grip/shoulders and decide if you can hold this pace or if you need to slow down.
Pacing. You should always aim to do the double-unders unbroken. Your only breaks should be when/if you fail. You will probably benefit from fast singles in the snatch, as doing them unbroken will probably fatigue your grip/shoulders too much. If you are confident coming into this workout, you might try going fast and unbroken in the first 3 rounds and then settle into your pace. Settling into your pace from the first round isn’t a bad idea either. Your grip will decide how long you can/should go unbroken on the bar muscle-ups. Do not go close to failure on the bar muscle-ups until you are in the last or second to last round.
Tips.
– Stay nice and relaxed in the double-unders, try to relax your shoulders and grip. Find a good breathing rhythm.
– Small sets with short breaks will keep the fatigue at bay better than big sets with big breaks.
– Practice being quick in the snatch set-up. You won’t need to get the perfect grip on the bar every time.

Barbell → 52.5/35 kg
BMU -> Banded BMU

Open 24.1