hip & spine mobility

hip extensions from sitting on heels collect 30 reps

half kneeling rectus femoris stretch 3x30sec/side

kneeling unilateral KB front rack hold rotations 3x6/6

cobra pose lateral walks 3x5/5

dinamic pigeon 3x8/8

For time

• 20 box step-ups
• 1 rope climb to 15 feet
• 10 alternating strict single-leg toes-to-bars
• 1 rope climb to 15 feet

AF WEEK 25, Day 3

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

Feel the burn!

AF WEEK 25, Day 3

CONDITIONING:
“Eva”
5 RFT:

800m Run
30 KBS
30 Pull-Up

Rxd: 32/24kg.
Target: sub 35-45.
Run controlled, don’t redline early
KB swings: Split the reps, short brakes 10-10-10
Pull-ups: small fast sets from the beginning
This can be done as a partner wod as well: both run and kbs and
pull-ups as IGYG.

10 pullups!

1-10 rep rounds
box jumps 20"
HRPU
35lb KBS

6:38 Rx

at Crossfit Cafe in VA Beach

AF WEEK 25, Day 1

CONDITIONING 1:
3 RFT:

15/12cal Echo
12 Barbell Bench Press
9 Deadlift

RPE 4.
Target: sub 8’Time Cap 12.
Choose loadings you can get most of the rounds unbroken if wanted.
Rxd: 70/45kg and 100/75kg. Masters: 60/40kg and 90/60kg.

For time

• 150 double-unders
• 50 GHD hip extensions
• 50 AbMat sit-ups

Choose one of the options for the day

A) Option 1 – Long bike
45-75 minutes Bike @ base*

• 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.

B) Option 2 – Mixed
For 45 to 60-minutes @ base*
5:00 Air/Echo bike
80m KB FR carry @ light-moderate
3:00 Row or Ski
20m DB walking lunges @ light
40m Backward sled drag @ light

• 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

Movement options.
KB FR carry -> Choose light to moderate DBs or KBs (e.g. 2 x 16/12kg (35/26lbs), 2 x 24/16kg (53/35lbs) or 2 x 32/24kg (70/53lbs) KBs)
DB walking lunges –> Use SB or DB for this (e.g. 22.5/15kg (50/35lbs) DB or 30/20kg (65/45lbs) SB)
Backwards sled drag –> Weight depends on surface friction, choose so you can keep the drag continuous –> If no sled, do a SB bear hug carry or KB farmer’s carry instead with comfortable weight.

SESSION NOTES
Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

Debrief.
– How was your pace? Could you have kept it for at least another 30 to 40 minutes?
– Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

4 sets
run 800m/ Ergo 70cal
– rest 3min between rounds
– 1 setti kevyesti, 2.setti reippaasti ja 3.setti kovaa 4.setti kevyesti

Scaled
3 sets
run 800m/ Ergo 70cal
– rest 3min between rounds
– 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

Squat clean
5 rounds
-4
-3
-3
-2
1