1: 6 dual DB devils presses
2: 0:45 box jumps
3: 0:45 plank hold
4: 9 cal row

CrossFit Open 25.2

Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg

EMOM x 8-12

1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 snowangel

35 minuutin peruskestävyysharjoitus

Lämmittely
3 min hiihto
3 min soutu
3 min pyörä

Sitten:
8+8 syväkyykyssä käden kierrot kohti kattoa
6 mittarimato
20 olkapään kosketusta lankkuasennossa

Harjoitus (Syke 60–75%/HR max)

6x5min ergo, 1min lepo kierrosten välissä

Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä syke hallinnassa ja peruskestävyysalueella. Vaihda ergometria lepoajalla.

8+8 single leg ground-to-overhead *plate

10m flamingo stretch

5-8 kneeling box jumps

4:00 ergo

8+8 plate windmills

20 handstand shoulder taps

8-10 plyo push-ups from plates

4:00 ergo

10 lat pull down

5+5 xiao pengs

0:45 plank hold

4:00 ergo

Ring rows
10-9-8-7-6-5-4-3-2-1

Push-ups
20-18-16-14-12-10-8-6-4-2

Air Squat
30-27-24-21-18-15-12-9-6-3

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for step overs, lunges and DB snatches
* Build to box jump height and practice few reps on HSW and rope climbs between the sets
+
@ workout weight/height
8/6 (cal) Air bike
4 DB Box step overs
1 Rope climbs

– Rest 0:30 –

8/6 (cal) Row
6 steps, DB walking lunges
7,5m Handstand walk

– Rest 0:30 –

5 Shuttle runs
8 DB snatches, alt
4 Box jump/step downs

clean & jerk up to heavy

5'EMOM 3 muscle snatch

4rnds for time 3/3 OH lunges
6 snatch grip bent over row
9 power clean

4min On/2min Off X4

Alternating A&B:

A:
8x DDB Box Step Up
6x Devils press
20x DU / 30x SU

B:
15x Wall Ball
12x V-Up
9/6x Row (cal)