AM: 50 min
Warm up for 15 min
1.Rowing intervals
A. 7x1 min/30 s. @ 1:57-1:58/500 m
- Avg. pace: 1.57.9

Rest 1 min

B. 7x1 min/30 s. @ 1:54-1:56/500 m
- Avg. pace: 1.56.1
- HR 169/186
Cool down for 10 min

PM: 120 min
Warm up + COS 20 min

1.BCTB
- BFLY 3x10
- KS+BCTB 4x5
- BCTB + hollow 8x1
- BCTB + BFLY 2x1

2.Strict HSPU strength
A. Bottom of Box pike HSPU hold 4 x Max effort
- 6 5 4 4 s.
- 19 s.

B. Lift off + Pike push up 3 x Tough effort
- 10 9 8

C. DB Z-press 3x8-10
- 10x25 8x25 8x25 lbs

3.Back squat
A. 4x8 @ Slightly heavier than last week

4.Prone hamstring curls
- 3x15
- 15x5 10x10 10x10 kg

5.Banded march
- not done

2 rounds of;
Arch rocks x10
30 sec bar hang
Downward dog toe taps x20
Alternating V-ups x10

Beat swings 2 sets of 10
Toes to ring 2 sets of 8
Strict toes to bar 2 sets of 6
TTB 2 sets of 6

20.2 Crossfit Open workout - AMRAP/20 4 dumbbell thrusters 6 TTB 24 double unders

Lats EMOM to finish
1. 10 PVC pipe lat pull downs or Lat pull down machine
2. 10 DB bent over row

Amrap 8’
10 x KB Hike ( dead stop russian swing)
10 x alt Low Knee Up Down
15 x KB V-Up

2 mins REST

Amrap 8’
5-5 x Halo
5-5 x Modified Crab Reach
15 x KB Sit-Up Reach

2 mins REST

Amrap 8’
10 x Bottoms-Up Goblet Press
7-7 x Lunge Toy Soldiers

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
20-15-10
reverse burpees
pull ups
cal row/airdyne
or make up a wod from earlier this week.

4x1 bench (10)
superset with dips

Finisher
2 min samson
50 cross crunch
30 T raise

• 90s. Row/Bike

• 2x
  8 DB Deadlift
  8 DB Front squat

• 45s. Row/Bike

• 2x
  6 DB Hang Power clean
  6 Burpee

• Mobility...

• Work on Deadlift

Alkulämmittely ja mobility

Roikuntaa

Emom 9
Juoksu
Otm
20s roikunta
20s sivulankku
20s ks pito

Loppuvenyttelyt

Alkulämmittely ja mobility

Taitorata

10min amrap
6 thrusteria kepillä
5 istumaan nousua
4 rengassoutua

Loppuvenyttelyt

Warm Up
3 Rounds:
1:30 Machine
10 Inchworms
20 Glute Bridges
10 Deadlifts
*Increase deadlift weight each round

Leonardo
21-15-9
Deadlift (225/155)
Burpee Over Bar
-Rest 5:00-
15-12-6
Deadlift (275/185)
Burpee Box Jump over 24"/20"
-Rest 5:00-
12-9-6
Deadlift (315/225)
Burpee Box Get over 48"/40"

Scoring: Time

Athletes Notes

TARGET SCORE
Target Timet each set: 4-5 Minutes

Time Cap each set: 7 minutes

STIMULUS
High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

WORKOUT STRATEGY & FLOW
For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

Make sure if you are stepping up on the burpees you alternate legs to save your back.

SCALING
Scale to finish near the target score:
21-15-9
Deadlift (155/105)
Burpee Over Bar
-Rest 5:00-
15-12-9
Deadlift (185/125)
Burpee Box Jump over 20"/16"
-Rest 5:00-
12-9-6
Deadlift (225/155)
Burpee Box Get over 30"/24"

Accessory
3 Sets
10 Weighted pull ups (light/moderat)
15 Hammer Curl (moderate) (R/L)
20 step up to step back lunge with Bear Hug Sandbag OR Medalll

2 kierrosta

Eka                                                Toka

1 km soutu 10 yleisliikettä,
10 kyykkyä,
10 istumaannousua.
5 yleisliikettä, 1 km soutu

10 kyykkyä,
15 istumaannousua.

2 kierrosta

Eka                                                Toka

1 km soutu 10 Kahvakuula heilautusta
10/10 Kahvakuula rinnallevetoa

10 Kahvakuula heilautusta 1 km soutu
10/10 Kahvakuula rinnallevetoa

Warm Up:

3min stick warmup

-then-

10min:

10 air squat
4 downward dog and release
5-10 burpee (or down up)
4+4 quadrupped thoracic rotation
5 inch worm
4+4 samson stretch