8RM Close Grip Bench Press

24min

8 raaka rinnalleveto + työntö 70-52/50-35kg
20-40 tuplanaruhyppy
30/24cal laite

Tasainen vauhti, älä lähde liian kovaa liikkeelle

Back squat (Wendler week 10)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
The % are calculated from 90% of your 1RM!
3+ means AMRAP!

*+5kg lisäys tähän uuteen ja viimeiseen sykliin

10 Thrusters 42,5/30kg
15 Bar-facing burpees
20 Thrusters 42,5/30kg
25 Bar-facing burpees
30 Thrusters 42,5/30kg
35 Bar-facing burpees

In 15 minutes Build Max high in Box Jump ( start at stationary )

"Flight Simulator”

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:
You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
There is not modifying!!!!
We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

Low ring turn over drills + MU
EMOM 12
1) 6 reps Russian push-ups
2) 10-20 seconds bottom of a ring support hold
3) rest
4) ring MU

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Improve ring muscle-up mechanics and support strength
Develop confidence in transition positions
RPE 5–7: Technical practice, not conditioning
Coach tip
Prioritize quality over volume
Every rep should look smooth and controlled

Weighted Pull Ups

2-2-2-2-2, Climb in Heavy

Send Off 3:00

IN Pairs, YGIG; For time:
80/70 Cal Row
40 Squat Cleans 60/35KG
60/50 Cal Row
30 Squat Cleans 70/45KG
40/30 Cal Row
20 Squat Squat Cleans 80/55KG
20/15 Cal Row
10 Squat Cleans 90/60KG
10 Cal Row
5 Squat Cleans 100/65KG

In the remaining time establish your 1RM

Time cap is 30 Minutes.

Score is the time of the workout but please post your 1RM in comments.

Basic Endurance CrossFit 50

7-8 Minutes Cardio
4 rounds of :
5 Strict Pull-Ups / Ring Row
10 Push-Ups
15 Air Squats
7-8 Minutes Cardio
4 rounds of:
5 Kipping Pull-Ups / Jumpping Pull-Ups
10 Handstand Push-Ups / Seated Dumbbell Press
12 Pistol Squats, alternating / banded pistol squats / Dual DB Reverse Lunges