OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups

Deficit deadlift 15-12-9-6 reps

AMRAP 12
3 Wall walk
3-6-9-12…Thruster
3-6-9-12…Burpee over bar

Todays focus is in just moving at uncomfortable pace. We are doing Diane, legendary Crossfit benchmark, that will serve as a progression over the last weeks of the year. I'd rather you go with RX movement in these wods and scale the reps, than doodle with the scaled movements. 21-15-9 can be broken up as follows:
21 = 7, 7, 7 or 8, 7, 6
15 = 5, 5, 5 or 6, 5, 4
9 = 3, 3, 3 or 5, 4 or just 9
In Diane you will perform the movement with designated reps before you advance to the other movement.

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You'll see thruster workout from 2020 open. The original was performed with dumbbells, but today you are using the barbell. Use scaled reps so that you are able to do 90s. per round

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Bike sprints are added to engine days as it has the least impact on the joints. This is done with the bike erg if not otherwise stated.

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In general these days will be heavy on the lungs and light on the weight. ENJOY!

A)
DB snatch 10-8-6-4-2/hand
Between:
- 6 T2B/12 v up
- 6+6 weighted backward lunge

B
4 rounds ygig: full round
- 10/15 cal row
- 10 sit up

4 rounds ygig: movement
- 8 DB OH press
- 10 KB swing

4 rounds ygig: full round
- 6 DB devils press
- 10 wallballs

4 rounds ygig: movement
- 4 burpee
- 10 air squat

4-4-3-3-3 @ ~85% 1RM

Go every 3:00

Back Squat strength is on its second "Wendler" cycle. The Wendler 5/3/1 is a strength cycle over 4 Weeks. In the beginning of January we test 1 RM for back squat and after we turn focus on front squats with some pauses and tempo.

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Strict chest to bar gets better at well doing the strict chest to bar. From now on you might notice, all pull ups are C2B. This serves the over all shoulder health better.

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With this day you'll see variation of accessories and midline work.

AMRAP 16 min

1. Pushup + superman x 4 o/v
2. Koppakuoriainen x 10-20 o/v
3. One leg squat x 8 o/v
4. One leg burpee x 5 o/v
5. One handed rope row x 8 o/v

2-3sets:
30+30s side planks
30-60s D-ball hold

8-8-8-6-6

Go every 2:30