OPTIONAL COOL DOWN
2 SETS FOR RECOVERY*
1:00/1:00 Lat Foam Roll
:30/:30 Pec Stretch w/Head Turn
1:00 Bench Thoracic Stretch

• See last minute of the daily video for demos: https://vimeo.com/794420337

Start with 60/40kg, emom 2x deadlift, add 10kg every minute until failure

3/12 Crossfit Sykli

Ma: Clean complex + Clean&Jerk (optional Ski condition)
Ti: MetCon
Ke: Rest or Active Recovery
To: Gymnastic Strenght + Accessory (optional gymnastics condition)
Pe: FloSesh
La: MetCon
Su: Rest (Kurimuskerho)

Ps: Pahoittelut videon laadusta. ATK ei ole vahvuus:)

A,
2 Clean Pull + Power Clean + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(2+1+1)

Find a heavy weight for the complex and work to accumulate 5 total work sets.

B,
For time:
21 Overhead Squats @70/47kg
21 Toes-to-bars
Run, 400 m ( 5 laps in the gym)
15 Overhead Squats, @70/47kg
15 Toes-to-bars
Run, 400 m
9 Overhead Squats @70/47kg
9 Toes-to-bars
Run, 400 m

Goal: sub 15 mins

C,
3 rounds of:
max rep Ring Muscle-ups
50 Single under
Rest 1:30

Ring Muscle-ups- complete strict if you can do more than 15 in a row

D,
3 rounds for quality of:
12 L/12 R Side Plank + External Rotations @2,5kg plate

OPTIONAL COOL DOWN
FOR RECOVERY
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child's Pose
2:00 Cobra Stretch

For time 50'

2 rounds, reps 30 & 20

Row/bike
Sit ups
Cleans (25kg)
Wall balls
Db snatches
Front squats
Ring rows/push ups
Plank

2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
15 Banded Ws
20 Alt. Deadbugs

”SLIDING IN TO THE WEEKEND” by Sonja

EMOM 12
5+5 sliding backward lunges
5+5 sliding side lunges
5+5 sliding crusty lunges
10 boxiaskellus

TABATA
Burpees

Band Stability Adductor Plank Walk
3 x 8-10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)