Open 26.3

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10× KB/DB SINGLE LEG ABDUCTED RDL

10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

10× HANGING LEG / KNEE RAISES

30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

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video: KB/DB SINGLE LEG ABDUCTED RDL

video: SUPINATED BENT OVER ROW 0:54

video: BAND PULL APART

video: BAND FACE PULL

video: SEATED W-WALL SLIDE

video: ARNOLD PRESS 1:58

video: UPRIGHT ROW - videolla tanko versio

video: RUSSIAN TWIST with PRESS

video: DIPS *tricpes

video: BENCH DIPS

video: HANGING LEG RAISES

video: HANGING KNEE RAISES

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KEHONHUOLTOA!

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

800m Jog
+
Build to workout weight on PC+J
* Toes-to-bar prep between sets
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Toes-to-bars
2 Power clean and jerks @ workout weight
4 Bar-facing burpees

– Rest 0:20 between rounds –

4 x e2:30m:
6 banded deadlift @ RIR 2

EMOM12:
1) 8-10 DDB bench press @ heavy
2) 8-10 1-hand KB/DB row (R)
3) 8-10 1-hand KB/DB row (L)
4) 20-30s hollow hold

AMRAP8:
10/8 cal ski or row
8 box jump over
6 heavy wallball 12/9kg
*rest 30-45s between rounds
-> go fast!

2 rounds
5/side Single leg DB clean and jerks
10 Banded squats
50 Speed rope steps
+
Build to workout weight for Power clean and jerk and Thruster
* Practise few sets of DUs, C2B and TTB between weights as you build up
+
@ workout weight
35 Double-unders
3 Power clean and jerks
6 Chest-to-bar pull-ups
3 Thrusters
6 Toes-to-bars

-5x5 hang snatch high pulls
Build to heavy

7:00 Basic Endurance CrossFit
8:00 Shoulder Accessory
9:00 Mobility + Core Workout

12:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Bar Muscle Up, Technique
18:00 Mobility + Core Workout
19:00 Box Jumps + Flight Simulator ( 25.6.2026 )