3 laps of running
50m burbee broad jump
50 wall ball (20)
2000m Row
50 wall ball
50 burbee broad jump
3 labs of running

Done in 37min 33sec (cap 45min)
@crossfitturku

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 6 @ steady
1) BikeErg / Row / BikeErg
2) 10 Air squats + 10 Push ups
+
@ increasing pace
500m BikeErg
20/15 (cal) Row
10 Bar-facing burpees
250m BikeErg
10/7 (cal) Row
5 Bar-facing burpees

LÄMMITTELY
- Cat - cow + kierto
- LLA - kobra
- Lonkan pyöritykset nelinkontin
- Bird - dog
- Lonkan kierrot istuen + kurotus ja lantionosto --> pakaran venytys
- Kylkimakuulla avaukset, kierrot ja kurotukset vastakkaisiin suuntiin
- Päinmakuulla vk ylivienti --> yksi käsi kerrallaan

VOIMA
Liikepari 1 - 3 kierrosta
a) 6-8 x /jalka yhden jalan kyykky korokkeelta alas
b) 12 x rengassoutu

Liikepari 2 - 3 kierrosta
a) 6-8 x maastaveto
b) 12 x dead bug (kp kanssa)

8min omaan tahtiin:

10/10 kylkitaivutus @kb
12 deadbug @plate
6/6 yhdenjalan lantionnosto pausella

Power Jerk

Build to the heaviest 5 reps of the day in 10-12 mins!
Practice reracking with lighter sets!

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

Bar MU tech

Conditioning for quality:

E1.20M x 8-10 alt 1 & 2

1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1-2 set of DU/SU

Huom! Semi helpot ja tekniset setit.

AF WEEK 26 DELOAD, Day 2

WEIGHTLIFTING:
Snatch Technique day:

A: Muscle Snatch + OHS, TnG
3 set: 2+1

B: High Hang Power Snatch + OHS, TnG
3 set: 2+1

C: High Hang Squat Snatch
3-5 set: 1

Use a moderate/light loading and focus on moving well. Rest as needed
between sets.

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
@ workout weight
200m Run @ target pace
4 Front squats
6 Handstand push-ups
12 GHD sit-ups

3x2 Back Squat at 80%
2x2 85%
1x2 90%