week 9/9 recovery week

WARM UP 10min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
4x3@painotanko / barbell *kevyt, pal 2min

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SLOW PULL POWER SNATCH + SLOW PULL SNATCH
*move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power snatch and full snatch
3-4[1+1]@40-50% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
3[1+2+(1+1)]@40-50% jerk-%, pal 2min

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PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh
3[1+1]@+5kg today best snatch, pal 2min

LÄMMITTELY

3 kierrosta:

3min ergo (vaihtuva)
10 kasakkakyykky
10 gorilla row
5+5 tuulimylly

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HARJOITUS (peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

4x8min ergo (vaihtuva), 1 min lepo kierrosten välissä

2min ergo (kevyt)
2min ergo (keskiraskas)
2min ergo (kevyt)
2min ergo (keskiraskas)

*Harjoituksen tarkoitus on kehittää perus- ja vauhtikestävyyttä. Tavoitteena on pitää vauhti ja sykealue hallinnassa, mutta kuitenkin erottaa selkeästi toisistaan eri intensiteetit.

Basic Endurance CrossFit

6 Minutes Any Machine
10 Reverse Flyers
10 Biceps Curls
6 Minutes Any Machine
15 Reverse Crunch
15+15 Side Crunch

Tempo deadlift (slow down, fast up) 4x5 reps

2 rounds:

30/25 cal ski, row or bike
25 wall balls
15 HSPU
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 T2B
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 pull ups
2 min rest

AMRAP 12
- Heiluri 10,10,10
- Rive 10,10,10
- High pull 8,8,8
- Vp 8,8,8
- Kyykky 6,6,6

”SAKKOKIERROS”
Parin kanssa (you go, i go)
- Russian heiluri raskaalla x 200
Aina kun joutuu huilata tai vaihtaa tekijää, molemmat juoksee 200m
TC 15 min

EMOM 30

5 Pull-ups
10 Push-ups
15 Squats

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Tips and Strategy

This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from. Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.

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Intended Stimulus

“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1 minute cap.

12 min amrap:
15/12 cal row, bike or run
9 hang power cleans (moderate)
12 burpees
9 push jerks (moderate)

Back squat 2-2-2-2-2-2-2-2-2-2 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk