hartiat ja jalat boxilla, selkälankkupito, max aika.

Lämmittely ja mobility

Viestijuoksua joukkueissa

Corea

Loppuvenyttelyt

Stopilla etukyykky 3x3@75%

Raakarive + raakatyöntö 3+1@70%, 2+1@75%, 1+1@80%, 1+1@85% 2x1+1@90% (+1+1@90)

Snatch balance 3@70%, 2@75%, 2@80%, 2@85%, 2x1@90% (+1@90)

Back squat 5 reps at 70% of 1RM, 3X5 at 80%
Snatch pull from knee* 3X5 at 80%
Snatch 3 reps at 60% 1RM, 3 at 70%, 3 at 80%, 2 at 85%
Clean pull 3X5 at 80% 1RM
Clean and jerk 3 reps at 60% 1RM, 3+1 at 70%, 3+1 at 80%, 2+1 at 85%

A. Push ups 3x as many as possible (AMAP)
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm

Workout 17.2

14-15 y

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 30-lb. dumbbells
Girls use 25-lb. dumbbells

MAX
5-3-3-1-1-1
Box Squat

MUSCLE
12-10-8
Squat

METCON
6-9-12-9-6 reps for time of:
Burpees
Box Front Squat
Pull-ups

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at a greater weight than the previous week 2.5 - 5kg .

Harjoitellaan turkkilainen ylösnousu

3 + 3

Comptrain Individuals (Open 2019 track) Grindstone cycle!

As you probably have picked up by now, our sport program is the Comptrain Individuals program with some adjustments here and there.
We are following 1 week behind their schedule. This is a presentation of the coming period:

A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone.

Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to.

Our focus in “Grindstone” – Stamina

In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina.

It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it. In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time.

With our foundational base built from our previous cycle, our aim in “Grindstone” is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding.

Training starts Monday.
Let’s get to work.

Monday
Snatch Technique
Snatch Complex
Stamina Squatting: Mid-Range Repetition

Tuesday
Strict Gymnastics

Wednesday/Thursday
Barbell Cycling
Body Armor

Friday
Clean and Jerk Technique
Clean and Jerk Complex
Stamina Squatting: Heavy-Range Repetition

Saturday
Deadlift
Body Armor

• 10 Interval of:
Assault Bike 1:00 @ > 90% MHR
1:00 @ very easy pace