leikkiä ja mobility

Valakyykkyä kepillä

roikunta haaste

metcon 15min amrap
10m askelkyykkykävelyä
5 punnerrusta
5 rengassoutua
20s kuppipitoa

CrossFit Journal Fitness Test #3:
- Tabata Squats
- 30 Sec Rest Before 4Min Clock

- 4Min Max MUs (Mod:Pull ups + Ring Dips total reps)
Note: Count lowest round of air squats completed during tabata clock. Modification of pull ups and ring dips; equal reps of each movement is target. Example, 5 pull ups, 5 ring dips ... repeat as many rounds in that 4Min.

Birthday WOD - "Sandy" For Time:
Craig Sandy 26 years old
- 26Cal Air Dyne
- 26 T2B
- 26 Burpees

Completed minimum 15 air squats through all 8 rounds of tabata. Completed 40 reps, 20 pullups + 20 ring dips during 4min clock. Forgot to hit "start" on airdyne, and rode about 30 seconds before realizing that, so legs were toast when I actually started the cal clock. All T2B and burpees, well they smoked my arse! made it through, TGIF! Citius, Altius, Fortius!

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

Warm Up: (as quickly as possible)
- 50 DU's
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups

Strength / Skill:
5x1 Complex of the following movements ...
- 1 Power Clean
- 2 Front Squats
- 1 Jerk

WOD - 12 Minute AMRAP:
- 12 Wall Ball Shots (#20/#14)
- 12 Burpees

Got some nightmares back to 14.5 with all the burpees! But comparatively, the 12 min AMRAP cannot touch 14.5. Finished 6 rounds and happy with that. My 18 year old son was leaving me in the dust on this, so he was a good rabbit to catch. Full depth and hit the 10' target each time ... happy with that. Sounds dumb saying I hit the target and broke parallel, but a lot of integrity is often sacrificed for rounds and fast times!

Back Flip

Melegítés előtt Video!!!
Melegítés: klasszikus gimnasztika + szökdelések
törzs izom erősítés bordásfalnál + könnyített helyzetben
gurulóátfordulások ismétlése előre hátra +variációk

Hátra szaltó elmélete és tempo gyakorlása párokban
- kar vezetés, lábmunka, tekintet, rögzítése
kivitelezés könnyített helyzetben gyűrű segítségével
kivitelezés lejtőn
asszisztálással.

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Warm Up:
- 12 TGU (6/6)
- 24 Good Mornings
- 36 Bridges (12/12/12)
- 24 Grasshoppers
- 12 Supermans

Strength / Skill:
5 Rounds
- 2 Dead Lifts
- 7 Box Jumps (30"/24")

WOD - For Time (20Min Cap):
- 800 meter run
- 30 Thrusters (115#/75#)
- 400 meter run
- 20 Thrusters
- 200 meter run
- 10 Thrusters

Don't deserve a time on this WOD! Ugh ... killed me.

Strength / Skill:
3 round shoulder complex AMRAP
- Strict Press (95#, 65#)
- Push Press
- Push Jerk
Note: Complete as many rounds as possible of the three movements and track those completed rounds. Once one movement fails, continue to next until failure. Ex. Completed 4 complete rounds, then strict press failed ... continued to push press and then once push press failed ... completed as many push jerk as possible. Do this for 3 rounds.

WOD - For Time:
- 1000M Row
21-15-9
- Bumper Plate GTO (45#,25#)
- T2B

got out of the gym and go for a walk or bike ride

AF WEEK 9, Day 1 TEST WEEK

CONDITIONING:

AMRAP10:
15/12cal Ski
10 Box over Jump 75/60cm
5 Devils Press

RPE 4.
Target: 3+ rounds. Sustainable ski, consistent box overs and unbroken devils presses. Rest a little between movements. The taller box sets the pace.

Rxd: 2x22,5/15kg.
Masters: 2x15/10kg