AF WEEK 14, Day 1

CONDITIONING:
Tabata 8 rounds:

RKBS

Target: go heavy with the KB!

E2.30M x 3

3 deadlift @70% of 1RM

Ideana kehittää liikkeen räjähtävyyttä, joten painon pitää olla liikkuva eikä liikenopeus saa hidastua. Jokainen toisto max effortilla. Dead stop lattialla toistojen välissä.

“CrossFit semifinals 2024 individual event 1”
5 rounds for time:
800 m run
10 clean & jerks

“Mikko Triangle” – EMOM 40:00 (10 rounds)

1) Row for calories
2) SkiErg for calories
3) Air bike for calories
4) Rest

Score. Your score is the total calories hit on each minute.
Pacing. The aim is to stay consistent on each machine and hit the same calories each round.
Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories. You should have a good idea of what’s doable if you’ve been hitting the prep sessions weekly in this block.

Overview. A classic benchmark conditioning piece from 2009 CrossFit Games champion Mikko Salo. We’ve been working towards this through the block (on Engine stream) and now it’s time to see what you can bring to the test.
Effort. The aim is to stay consistent on each machine and hit the same calories each round. This means that each round will feel a little harder, and you need to increase your effort to maintain your target calories. You should be at RPE 9-10/10 at the end.
Feel. Expect heavy breathing and high heart rate that will build across the session. Aim to stay relaxed and breath during the rest minute to keep things under control.
Adaptation. Test and improve your aerobic endurance, efficiency in machine pacing, durability and recovery between hard efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your paces consistent on each machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– At what point did the workout get hard?

tc 20min

3@barbell, 1@up to the maximum of the day, rest btw sets 2min

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 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
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 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
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 60 @ base*

5 – 4 – 3 – 2 – 1-minutes of each:
Row for calories
Run for distance**
Ski for calories
Air bike for calories

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped. ** Or calories if on a runner

For time

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you've got a 14/20-lb vest or body armor, wear it.

2 rounds
10 Scapula push-ups
5 Kneeling goblet get-ups
10 Scapula pull-ups
5/side Single leg DB clean and jerks
10 Banded squats
+
Build to workout weight for the barbell movements
* Few short sets of the gymnastics between barbell sets
+
@ workout weight
6 Deadlifts
4 Hang power cleans
2 Shoulder to overheads
4 Pull-ups
6 Push-ups
8 Air squats