Warm Up
2 rounds
2 min ski (add speed during 2 min)
5-7 inch worm with push up
5-10 strict chin ups (give small kip if needed)
:10-15 L-sit hold

Strenght
Ring or Bar Muscle Up Training
2x4 + 4x3 + 2x2 and 2x1 reps
rest as needed
Bench Press 5x5reps @70-75%
perform 1 legless rope climb + 1 norm rope climb right after bench press.
rest 2.5-3.5 min bwn sets

Metcon
Emom 16-24
1) Ski x 45 seconds
2) 1 legless + 1 normal rope climb (time cap 30s)
3) Row x 45 seconds

4) sandbag cleans x 4-6 reps (time cap 30s)

rest 2 min

Emom 9-12
1) Burpee box jumps x 7-10 reps
2) DB Snatch x 14-20 reps
3) GHD Sit ups x 10-20 reps

Optional Accessory Work
3 sets of tricep / bicep work of your choise, keep rep scheme bwn 6-12 reps
3 sets 30s weighted russian twists + 30s weighted reverse chinese plank
rest as needed

3 rounds of:
10+10 DB side bends
20 Russian twists
10+10 Side plank hip raises
20 Landmine twists
Rest

WOD-liiga laji

0:00–15:00 “Legs Miserables”
3 min työtä ja 1 min lepoa -kierroksia, kunnes pari on saavuttanut 60 valakyykkyä (OHS), tai kunnes aikaraja täyttyy (= 4 kierrosta).

3 min työtä:
30 front rack lunges (yhteensä)
30 bar hop overs (sync)
Max OHS (sync)

1min lepoa, sitten uusi kierros

RX: 25/35 kg
Scaled: 15/20 kg, tanko maassa tangon yli -hypyiss
Time cap: 15 min (= 4 kierrosta)

Lajissa käytetään kahta tankoa. Askelkyykyt saa jakaa vapaasti. Tangon yli hypyt ja OHS tehdään synkronoidusti. Tangon yli -hypyissä syncro on jalat maassa ja OHS yläasennossa.

Tulos on 60 OHS:ään kulunut aika tai yhteenlasketut OHS-toistot.

For Time:

21-15-9
Row Calories
Rower Over Burpees

Teams of 3

Max calories

Set 1:
3x (each)
1min Cal Row
2min “rest”

*in rest time perform 20 Air squats

Set 2:
3x (each)
1min Cal Ski
2min “rest”

*in rest time perform 15 Sit-ups

Set 3:
3x (each)
1min Cal Bike
2min “rest”

*in rest time perform 15 jumps to plates (3-4x20kg)

Vipunostot taakse 3x20

Leuanveto 3 x amrap tai Ylätalja 3x8-15
-kapea neutraali ote/kahva

Pystypunnerrus käsipainoilla istuen 4x12-20

Ojentajat kumpparilla x20
Vipunostot sivuille x20
-superina
-3 kierrosta

RestDay!

CrossFit Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:

Treenaaja ______________________________ Kuntoilija (Modified 11.4)

60 Bar-facing burpees _______________ 40 Bar-facing burpees
30 Overhead squats (55/40kg) _______ 20 Overhead squats HAP
10 Muscle-ups _______________________ 10 Pull-ups

Accessory:
3 Sets for quality:
30"+30"sec Farmers March - Single Arm
Max reps of: KB biceps curls

1: 9 cal row
2: 6 strict chin-ups
3: 6+6 single arm DB push presses
4: 15 abmat sit-ups
5: 0:45 max reps shuttle runs (1 rep=10m)
6: rest

Barbell high pull 3x12 reps