2 Rounds
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 Scapular push-ups
8 Goblet squats
8 Push ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
Build to workout weight for DB thrusters and the sled
* Few short sets of burpees and bar muscle-ups between sets
+
@ workout weight
10 (cal) Row
5 DB thrusters
5 Burpees over parallette
10 (cal) Air bike
3 Bar muscle-ups
10m Sled push

AF WEEK 14, Day 2

GYMNASTIC CONDITIONING:
2-4 rounds, with 2min rest between:

30 DU + 2 Rope Climb + 30 DU + 10m HSW

Choose rep schemes and movement models you can get all rounds done with RPE 3-4. Advanced athletes can go with legless rope climbs or 1 legless.

Scaling: 30 DU→ SU, 2 Rope→1, 10m HSW→5m or with 3 Wall Walk

CrossFit Open 25.2

LÄMMITTELY

10:00 Minuuttia
5 Voimatempausta lantiolta
5 Niskan takaa punnerrusta
5 Valakyykkyä
5 Snatch balancea niskasta
10 Askelkyykkyä
3-5 Boxille hyppyä

---

TAITOHARJOITUS

Tempaus,
Aina alkavalla minuutilla 10:00 minuutin ajan: 2 Tempausta (kevyt/keskiraskas)

---

KUNTOHARJOITUS
15-12-9 Toistoa laadulla ja mahdollisimman vähällä levolla:
Vauhtipunnerrus niskan takaa tempausotteella
Askelkyykky
Korkeat boxille hypyt alas askelluksella

Aikaraja: 12:00 minuuttia

---

HUOMIOITA

Harjoituksen tarkoitus on kehittää suuntautumiskykyä, koordinaatiota, räjähtävyyttä sekä kehonhallintaa. Hyvin onnistuneessa harjoituksessa pyrit tekemään mahdollisimman monta hyvää, samannäköistä nostoa. Kuntoharjoituksessa hyvässä harjoituksessa saat tehtyä sarjat putkeen hyvällä poltteella. Sinun pitäisi hengästyä kohtalaisesti pitkien sarjojen vuoksi.

---

BONUS

3 Kierrosta,
5 Valakyykkyä paussilla pohjaan
10 Etunostoa tyhjällä levytangolla
10 Selän ojennusta selkäpenkissä
Lepää :30-:60s liikkeiden välissä. Hyvä polte kohdelihaksiin

Takakyykky
3x5 120kg 3x4 122,5kg 3x1 140kg-137,5kg-137,5kgX 3x3 125kg
3x5 110kg

1 jalan sjmv
3x6 45kg 3x5 50kg 3x4 55kg 3x3 60kg
3x6 40kg

Penkki
3x5 55kg 3x4 60kg 3x3 2x65kg 1x62,5kg 3x1 67,5-70X-67,5kg
3x5 2x57,5 1x60kg

Ylätalja
3x6 69kg 3x6 65kg 3x5 70kg3x5 70kg
3x6 huuma 57+2,5kg

Pystäri
3x5 40kg 3x5 42,5kg 3x4 47kg 3x3 48kg
3x5

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

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
0:30 hang from a bar w/ ribs locked down
+
2 rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate

Jerk warm-up – 2-3 rounds
3 strict presses
3 Dip / drives
3 push presses
1-3 push jerks
3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
3-4 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your mile pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

AF WEEK 14, Day 1

CONDITIONING:
Tabata 8 rounds:

RKBS

Target: go heavy with the KB!

hip & spine mobility

4 rnds for time
5/5 russian twist
5 bilateral dead bug w. plate on shin
5/5 cossack squat

superset, 4x
8/8 mountain climber
10 reverse hypers on bench