*Loikka&Veto

Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.
30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

8 x Viisloikka. Lepo 2:00

7 x 3 pudotus hyppy. Lepo 1:30

5 x 20m spurtti. Lepo 2:00

Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

AM: 30 min
1 min walk/2 min run

PM: 130 min
Warm up 15 min

*1.Bfly *
- 25 reps

2.HSW
- 20 m.

3.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Muscle up
- 13 x 1
Parallel blocks alternating bottom of dip swings and support swings
- 10x 3+3+3+3 - not done
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition
False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5

4.Squat clean
Heavy triple for the day

For 16 minutes

Erg for 4-5 minutes @80% - 85%

Then for the rest of the 16 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 8 Ring rows (Slow and controlled)

For the hang and the ringrows keep active shoulders: make sure you push the shoulder blades together throughout the entire movement and doesn't round your shoulders

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

Oulun Crossfit-salilla treenaamassa. Eteenpäin mennyt mutta on sitä heikko. Oli vain riskejä muijia salilla, heikkoa hirvitti :)

Emom 15min

1. 5 squat snatch @60% 1RM
2. Row 12/15cal
3. Rest

Maastaveto

5 x 6

Run Workout:
15min easy run (65-75% perceived exertion) with 1min rest
10min easy run with 1min rest
5min easy run with 3min rest
8×10 hill sprints with full recovery between efforts (2-3min)

Run Workout Details: The primary focus of this workout is hill sprints. The 30min of easy pace running will fatigue your slow twitch muscle fibers. The hill sprints will force the recruitment of your fast twitch muscle fibers. CrossFit athletes must learn to maximize their recruitment of both fast and slow twitch muscle fibers. The hill sprints need to be performed on a steep hill (at least 10% grate and a perceived exertion of 95-98%.

Strength / Skill:
- 1x20 Back Squat (+5% of last weeks weight). If you missed the Wednesday squat day, add 5% to your previous weight. This is week #2 of the 1x20 Back Squat.
- 5x3 Bench Press

WOD - 7min Ascending Ladder:
- 3 HSPU
- 3 DB / KB Snatch (3reps right arm; 3 reps left arm)

- 6 HSPU
- 6 DB / KB Snatch
- 9 HSPU ... etc.
Ascend up until 7min clock expires. As heavy as possible on the DB / KB snatch.

• Tabata Row
• Tabata Situps

Missed squat day; so finished 2nd week of 1x20 back squat. WOD #35 DB, finished round of 12 HSPU / DB Snatch and 3 reps into HSPU before clock expired. 915M total on row, and lowest round of situps 8 reps, really died out on both row and situps toward the end.

Jerks, squats, Broad Jumps and accessory
E2momx8
1 split jerk form rack or blocks. 85-105% max.

Back squat 5x3

10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

3 rds:
- 8-12 1-armed dumpbell bench press. Slow tempo, controlled movement
- 6-12 1-armed ring row. Slow tempo, controlled movement
- 10-15s hollow rock hold + 10-15 hollow rock

Mark your split jerk weights here: