Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(24)
WRK 3:00 Rest 1:00 x6
9 jing jang(5yd shuttle run)
9 kbs
9 hvy jump rope/18 jump rope/ 18 du's
9 sit ups

Finisher
50 round the world
1:00 butterfly stretch

-Rengassoutu
-KB swing
-Boxille askellus

20 min AMRAP
10 ring row
25 KB swing
20 box step up

3 Sets Of:
EMOM 3
1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols
...after that in 2 minutes window HEAVY CLEAN & STOH

NOTES!
– Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
the Rows as you pull the shoulder blades back.
– Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
– Equipment: Medium band, bench, medium weight

A) WARM-UP
4 rounds:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Tempo Push-ups
4 Scorpions total

B) TRI-SET
Band Iso Glute Bridge Bench Press
4 x 6-10 each 3s down. Rest 60s.
Banded Bent Iso Row
4 x 12 each. Rest 60s.
Weighted Straight Leg Sit-Ups
4 x 10 each. Rest 60s.

C) 3 ROUNDS
4 Wall Walks
8 DB Snatch each
400 Meter Run
- Goal: Tough pace with room to speed up on your last run.

D) FINISH
Scorpion Stretch
5 deep nasal breaths in each position

All video links here

---

NO EQUIPMENT OPTION

A) WARM-UP
As Above

B) TRI-SET
Push-Up 4 x 6-10 with slow tempo
Rest 1:00
Table Row
Rest 1:00
Straight Leg Sit-Up
Rest 1:00

C) 3 ROUNDS
As above, but replace DB Snatch with RFESS Jumps 8/side
Running can be any constant movement for 1:30 jumping jacks for example

D) FINISH
As above.

50 Goblet kyykkyä, keskiraskas, haastava paino

6:30 Basic Endurance CrossFit
7:30 14.1.2021 Snatch
15:00 14.1.2021 Snatch
16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 14.1.2021 Snatch
19:00 Basic Endurance CrossFit

Juoksuintervallit
7 x 750m / 1:30 lepo

*Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

A: Power snatch + squat snatch + ohs 5x3

B: power clean + front squat + power jerk
3x1

C: 7'EMOM: 5 power clean + power jerk + cluster @80% of thruster max

The Graf Ladder
Named for Tennis player Steffi Graf
No women's tennis player has dominated a calendar year the way Graf did in 1988 at age 19. She completed the only Golden Slam in tennis history, by winning all four Grand Slam singles titles and the Olympic gold medal in the same calendar year.
Warm up:
20 butt kicks
5 burpee
5 push ups
20 high knees
10 4 step approach with swing.

Buy in before starting the timer
1 min each:
• A skips
• Drop landing
o Drop landing in Go.
o Step lead leg right
o Step lead leg forward
o Step lead leg left
• Skipping for height
• Drop landing & cut
o Drop landing in Go stance
o Cut left driving off right foot
o Cut right driving off left foot
• Skipping for Distance
• Drop landing & Jump into flex T (bow and arrow)
o Drop land on both feet and arms back
o Explode up into a flex T
o Land back on both feet Bending knees on landing.
• Sprint starting from Ground (Sprint 15 feet)

<br>
<br>
WOD Graft Ladder
For 20 Minutes (For all 5 exercises keep the core tight)
Rest only when needed. Go as far as you can.
Start with: 1, 5, 10, 15, 20, 25, 30…. And see how far you can get in 20 min.
Burpees with push up.
• Stand with your feet shoulder-width apart, arms by your sides.
• Bend your knees and reach forward to place your hands on the floor.
• Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
• Use your arms to quickly push your body back up and hop your legs back under your body.
• Jump straight up into the air, reaching your arms overhead in flex T. End with your knees slightly bent.
Donkey Kicks (Do each leg full count Example: 5 left and 5 right)
• Start on all fours.
• Pull your right knee toward your chest, keeping your foot flexed.
• Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed.
• Repeat on the other side.
Single-Leg Reach and Jumps (Do each leg full count Example: 5 left and 5 right)
• Stand with feet hip width apart, hands at your sides.
• Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
• Drive your left knee up to return to an upright position, and hop on your right foot.
• Repeat on the other side.
Explosive Jump squats.
• Stand with your feet slightly wider than hip-distance apart.
• Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.
• Jump up into the air as high as you can and straighten out your legs.
• Land back on the floor with soft knees.
Diamond Push-Ups
• Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
• Bend your elbows to lower your chest and torso toward the floor and then push back up.

After the 20 minutes make note of how far you got to.

Buy out:
100 Flutter Kicks (Count each leg)

High knees
Butt kicks
Shuffle swings
Toe Touches
Toy soldiers
Lunges