For 40 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating Hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

A,
Back Squat 1x3

Use the heaviest weight you can for the set.
15 mins to build to a heavy set of 3.

B,
CrossFit Games Open 25.2

C,
For distance:
Weight Vest Walk, 45 mins

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 rounds
8 Table top pulses
8 Scapular wall slides
5 Scapular pull-ups
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for power snatches and thrusters
* Few short sets of bar-facing burpees and toes-to-bars between weights
+
2 Rounds @ workout weight
4 Power snatches @ 43/30kg (95/65lbs)
4 Bar-facing burpees
4 Thrusters @ 43/30kg (95/65lbs)
4 Toes-to-bars

A, Strength:
-Barbell Wall Hack Squat 12-10-8-6 (ascending weights)
After each set: Side Lying Hip Adduction 15-20/ side + 10 sec Hold @light plate

B, AMRAP 12 Mins (Partner WOD YGIG)
4-8-12-16…
-cal Bike / Echo
-Sandball Squat Clean (SC: Clean & Squat)
-Sandbag Carry (20-40-60…m )

C, Tabata:
-Single Leg Soleus Wall Sit Hold L+R
-Side Star Plank L+R

For time

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

• 5 squat snatches at 125 lb (♀) / 185 lb (♂)

• 15 bar-facing burpees

The goal here is short, intense efforts, think max output in small windows, with enough rest to recover and go hard again. This isn’t about pacing it’s about short, high-intensity bursts of power and effort.

Zone 1 – SkiErg Burst

Zone 2 – Running Burst

Zone 3 – RowErg Burst

Zone 4 – Sled Push/Airbike Burst

Zone 5 – Beep Run

Each zone includes:

•3 work sets
•Each set = 40 seconds of all-out effort
•Followed by 1:10 of rest
•After the third set, you’ll get 1:30 transition time to •move to the next zone

5-5-4-3-2-2

Go every 3:00

3 kierrosta

8-10 Bulgarian Split Squat – per jalka
(lepo 60 s/jalka)

8 RDL @ 60-70%
(lepo 60 s)

Wall Sit – 45–60 s
(lepo 60 s)

LÄMMITTELY
2 kierrosta, 60s./liike
1. Hyvää huomenta - kyykky
2. Tuulimylly ympäri
3. Liskovenytys
4. Lantionnosto/pöytänosto - eteentaivutus
5. Jousiampuja kuminauhan kanssa kyljellään

Lantionhallinta/tasapaino
2 kierrosta - 40s./liike
• Yhdellä jalalla seisonta - painon siirto käsissä
• Lantionnosto jalat korokkeella - toisen jalan irrotus
• Lankussa polven veto lantion alle (kumppari)

VOIMA
3 x 6-8 jaloilla avustettu leuanveto / vaakasoutu
3 x 6/jalka yhden jalan jarruttava kyykky stepperiltä/boksilta
3 x 8 punnerrus