*Notes for the coming training phase -

Now that the five weeks of the Crossfit Open are completed, the past two weeks have been a deload phase to allow the body time to recover. We have utilized DB's, KB's, bodyweight movements, and low impact movements heavily the past two weeks in an effort to deload the joints from the stress and impact of heavy barbell movements and high intensity workouts involving heavy lifting. While the workouts have still been intense, the overall training volume has been much lower to give the body a good bit of time to recover from the past year of training. Our deload phase will continue through Wednesday, with the first day of the first off-season training cycle beginning on Thursday. The first off-season cycle will involve high repetition strength movements with various tempos to develop tendon and joint strength and improve muscle hypertrophy. Conditioning will be focused on building an aerobic base that will translate to the ability to stay continually moving in moderate to long time domains during workouts. There will also be one gymnastic/skill based day programmed once every 5-6 days, which will focus heavily on developing core and tendon strength to handle gymnastics based movements like handstand push-ups, muscle ups, pull-ups and things of that nature. These days will include everything from low intensity AMRAP's focused solely on skill and perfecting movement patterns to conditioning work incorporating gymnastic style movements while in a fatigued state. Looking forward to this next cycle and to a year of fun and progress in training!

Every 3 mins for 12 mins (4 Rounds)
1 Round DT + 10 bar over Burpees

Score is total working time

50 Wall Balls (20/100)
50 Jumping Pull Ups (head just touching the bar, arms fully extend at bottom, chest touch bar at top)
40/40, 30/30, 20/20, 10/10

12 min cap

5 rounds
Front rack lunge x 20
C&j x 10
Muscle up x 5

Run 1 Mile

21-15-9
KB Swing
T2B

Palauttava kevyt 10-20:n minuutin soutu/pyörä

Aamucardio: 5k soutu

Shoulder Press 10-10-10, add weight for every set, then max reps @ 50%

Hyvää Joulua Kaikille <3

120 min
WU for 10 min
Skill: BMU practice for 25 min

1.Weightlifting
Snatch WU
A. Hang snatch (above knee) 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x35 4x40 2x45

B. Clean and jerk - build to a heavy double for the day. Perform both cleans first, then jerks.

2.SPP (skill)
Applied barbell efficiency
A. 5 rounds for quality, start a new round every 3 min
9 UB power snatch @ 40-50 % 1 RM power snatch > 20 kg
15 wall ball @ 6 kg
200 m run > 150 m

1. 5 min assault bike, TF