Every 1 min for 16 mins, alternating between:
12 Butterfly Pull Up (Unbroken)
Handstand Walk, 8 m
14 Alternating Pistols
Rest 1 min

3-4x Super sets.
15-20 Biceps curl w/ barbell
15-20 Triceps Extensions w/ band
15-20 GHD sit ups
Rest 2min...

OPTIONAL COOL DOWN

1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-

3 rounds for quality
8+8 Half kneeling DB press
8+8 Gorilla row
30-60sec plank
8+8 1-ARM bench press

Rest 90-120sec between rounds

WARM UP
If possible go for 10-15 min light jog. Or biking or rowing. Anything that gets the heart rate up.
Jumping jacks, jumping squats, burpees, side to side jumping, single or double under practice. Change what your doing every 1-2minutes.
Shoulder swings clockwise and counter clockwise.

STRENGTH/SKILL

A) Single Leg DL 5x 10/leg use heaviest weight possible.

B) Moby "flower" Bring sally up with air squats and use as heavy weights as possible. (backpack or other) if possible around 20-40kg or as heavy as you can. Have possibility to scale 1 time lighter if absolutely needed but push your hardest not to scale down.
Rest 2min
C) Same song but with alternating lunges and with weights. Yes this will hurt and burn. The song is "only 3:29 long" so you will want to push so hard that two times this song is enough!

WORKOUT
We are going musical today.

A) MC hammer " can´t touch this"

Jumping jack through whole song.
Every time you hear " cant touch this" you do a burpee
Every time during "brake it down Oh Oh Oh" part you do mountain climbers.

90 sec rest: then right in to

B) The Police " Roxanne "

If you can do a small jog in your flat or outside do it otherwise side to side jumps or jump on a small 5cm plate during song.

A burpee every time you hear "Roxanne"

Push really hard !!

Thats 3 songs ruined for you ....your wellcome ;)
COOL DOWN
5-10 min box breathing in to belly in through nose out from mouth. 3 times (breathe in 3 seconds hold 3 seconds breath out 3 seconds then hold 3 seconds). then same with 4 seconds for 3 sets then 5 seconds until you have 10 mins done of this.

21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round

Venytä, Venytä, jousta, jousta.
Kyykkyyn mene ja yritä nousta.
Heiluta peppua, nosta jalkaa,
siitä se pikkujoulu alkaa!

Tervetuloa boxille Crossfit Lohjan pikkujouluihin pe 4.12 klo 18.00 alkaen!

Luvassa tonttumaista jumppaa piparintuoksuisen pukin säestämänä.

Muori loihtii makoisat muonat ja tarjoaa ruokajuomat. Janoisimpien tonttujen kannattaa tuoda omat glögit mukana.
Jotta muori saa muutakin kun perunalaatikkoa pöytään, kustantaa ilakointi 10€/tonttuilija.
Viimeinen ilmoittautumispäivä 27.11.2015

Tästä lisätiedot ja ilmoittautuminen!

Optional Accessory work

10x TGU (5+5 AHAP)

WOD
5rds for quality
10x up down + push up
10+10 bent over row
10x OH/goblet reverse lunge/side
10x russian twist

A.
EMOM x6:
1.) Shuttle run
2.) Air squat
3.) Up / down dog
4.) Reverse lunge w/ stretch
5.) Superman hold (alt.)
6.) DU's

• Mobility...

• Work on: DB Movements

B.
AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Snatches (alt.)

Rest 5:00

AMRAP 5:
Shuttle run (30x10m) Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Hang clean & jerk (alt.)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 12 DB Cluster (alt.)