Isometric

A1.Back squat 4,4,3,3,3
Tempo 2-4-X-1

Rest 1.30min

A2. Pull up 4,4,3,3,3
Tempo 1-1-X-3

Rest 1.30min

Ensimmäisellä minuutilla tehdään yksi yleisliike + juoksu, toisella minuutilla kaksi, kolmannella kolme niin kauan, kunnes täyttä toistomäärää ei enää ehdi tehdä minuutin aikana. Jokainen 10 metrin juoksu alkaa aina Burbeella.

Burbee: ala-asennossa rintakehä on maassa ja urheilija irrottaa kätensä alustalta (ei hyppyä, ei taputusta pään takana).

Tulokseksi ilmoitetaan kaikki täydet juoksut. Esim, jos urheilija saa 7 täyttä minuuttia sekä kahdeksannelta minuutilta 6 kokonaista suoritusta, on hänen tuloksensa:
1+2+3+4+5+6+7+6=34

Testday! Deadlift 1 RM

Alternate.
1. 15 Wall balls
2. 12/10 cal bike
3. 40 double unders 80 singles
4. 12/10 cal Row
5. Rest

Conditioning emom. Find the the right numbers and keep a tight set up with your team. Rest together.

Heavy clean pulls

Every 1.30min x 8

30-50 DU
Power snatch + Hang snatch + OHS

@ 65-70% of 1RM

Option 1 (RX)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (15/22.5 kg)
Walking lunges (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

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Option 2 (INTERMEDIATE)

AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (10/15 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
*After completing each round, add 3 reps to the burpees and hang clean-to-overhead.

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Option 3 (BEGINNER)

AMRAP 15:
3 burpees
3 DB hang clean-to-overheads (5/10 kg)
Walking lunge (9.1 m)
– Walking lunge is 15 ft out and 15 ft back (4.57 m).
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
– The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.

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INTENT AND TIPS:

Today's workout follows an ascending rep scheme within a set time.
Be prepared for the early rounds to pass quickly, and then the "real" workout begins as the reps reach double digits.

• The dumbbell load should be light to moderate.
• If you plan to do Rx, you should be able to complete at least 10 reps unbroken.
• Aim to reach the 12-rep round by the 4–5 minute mark.
• Athletes registered for the Open should choose the official variation provided by CrossFit.

3x5-6(1.1.1.1.1.1) add the 6th if possible
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

EMOM 10
Hang power clean + Push press + Hang squat clean + Split Jerk @ ~70%

Deadlift 3RM

Re-grip on every rep