E5MOM x6 w/ partner, YGIG, divide anyhow, alt. between a & b:
a) 24 / 21 / 18 cal row
16 wb
8 burpee / up & down

b) 24 / 21 / 18 cal bike erg
32 s.a. db hang power clean
8 weighted box get over (60/50)
- box get overissa saa käyttää käsiä apuna, tyyli vapaa, kunhan käsipaino tulee mukana

Työaikatavoite <3:30 / intervalli. RPE 7-8.

HUOM! Voit tehdä molemmat versiot päivän treeneistä kaikilla tunneilla.

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

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https://games.crossfit.com/workouts/open/2021?division=2

CF Open 24.3

30 min

10 t2b
10 hspu
10 wall ball
10 pull up

3 x 10 min ski moderate 2 min lepo settien välissä.

Skill

Emomx10-15
1) skill of your choice
2) rest
3) rest

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

E90s x8:
5-5-3-3-1-1-5-5

Etsitään päivän raskaat ko. toistoille, viimeiset vitoset isommilla raudoilla kuin ensimmäiset vitoset.

2 Rounds :

800m Run
2000m BikeErg
600m Run
2000m BikeErg
800m Run


- Rest 5:00 between intervals –

Run pace. Aim for runs to be at 3-5k pace (start at around 5k pace and build up on the final run IF you can)

Overview. This week’s run/bike intervals shift to longer, sustained work with just two bigger intervals. The interval structure forces you to manage your pace both on the run and the bike while holding form under fatigue.
Intent. Build aerobic capacity and practice settling quickly into rhythm on the run after long bike efforts. The long intervals require you to pace well and work hard to maintain solid mechanics.
Effort. Run segments at around 5k pace, holding splits within a few seconds across all reps. The 600m run is not a chance to surge but should remain steady, matching the rhythm of the 800s. BikeErg at 85–90% of threshold, even power, smooth cadence. The 5:00 rest is there to let you reset enough to repeat the second set without major drop-off.
Feel. Expect the second 2000m BikeErg in each set to feel hard before the final 800m run. Breathing will be heavy but you should stay in control. Overall, this should feel like an extended grind that demands patience and good pacing. The goal is to hit the same time on both sets even if the 2nd one might feel harder.
Adaptation. Improves durability for longer efforts, reinforces efficient running mechanics after extended bike work, and develops mental control to keep output steady in longer workouts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent across and within the intervals?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the 5:00 rest feel sufficient, or did you begin to slow down on the 2nd interval?
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

4 x 4

AMRAP 30
YGIG/Round

15m Walking lunge 2x22,5/15 kg
10 Box Jumps
8 Pull-ups
6 Burpees

8:00 BikeErg @ easy ( + 3:00 progressive*)

• Build up pace each minute on the final 3-minutes + 2 rounds 8 Scapula push-ups 4 Tension swings + 4 Kipping knee raises + 12-minute EMOM 1) 5 Hang power snatches + 5 Toes-to-bars + 20 Double-unders 2) 5 Ground to overheads + 5 Bar-facing burpees 3) BikeErg / Shuttle runs (alt) 4) Rest