WORKOUT OF THE DAY:

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Metcon (reps)

AMRAP in 20 minutes of:
400m run
*Max unbroken push-ups

”At the start of the clock run 400m and then complete as many push-ups as possible in a single set (unbroken, meaning resting in any position counts as a break and the end of the set). Continue immediately to another run followed by another max set of unbroken push-ups.
Repeat until the 20 minutes is up. Score is the total number of push-ups completed before the 20 minute clock stops.”

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä voimakestävyyttä. Tavoite on saada tehtyä niin monta leuanvetoa 20 minuutin aikana kuin mahdollista.

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WARM-UP:

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3-4 Rounds of:
400m run with increasing pace
10 Push ups into downward dog
10+10 Hip stretches
10-20m Deathmarch

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Taukojumppa 1130
Ohjattu lämmittely 1700
https://zoom.us/j/7594162178
Zoom lämmittely

ZOOM salasana 530247

Ohjattu kehonhuolto -tunti kello 1900!

Kehinhuoltotallenne
https://zoom.us/rec/share/wJdQaI3BrkhIeIXn2mLNeoAMRbj4X6a8hyUXrPAFyRmDU1iLCbHQ4e28MTm6Na8a

Dave Durante Core:

5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

https://wodwell.com/wod/durantes-core/

5 rounds of
10 push ups
3 wall climbs
10 shoulder taps in plank
30 sec plank hold
Rest as needed

Warm-up
3 rds
30 sec jumping jacks
30 sec mountain climber
5/5 jumping lunge
6 easy push-ups
4 burpees

Workout: Amrap 20

100m walking lunge /100 steps lunges alternating
30 V-ups
20 Push-ups
10 Burpees

Skaalaukset:
-V-up tuck-up // vähemmän toistoja
-punnerruksiin polvet maassa / pöytä/tuoli

Treenin tavoite:
-skaalaa lunget ja muut toistot niin, että pääset vähintään noin 3+ kierrosta

Work up to heavy Complex of
3 Shoulder Press + 3 Push Press + 3 Push Jerks

Sumo squat 10 (50% of max)
6 high box jumps

Sumo clean deadlift, 3 x 5.

This is a deadlift with a sumo grip of a starting position of a clean. You choose the weights.

If you are aiming to open, you can keep this semi light

7:00 Basic Endurance CrossFit
8:00 Accessory
9:00 Voimistelu
16:00 Snatch, technique
17:00 Voimistelu
18:00 Accessory
19:00 Mobility, Squat
20:00 Basic Endurance CrossFit

6:30 Basic Endurance CrossFit
7:30 "The Ghost"
12:00 Basic Endurance CrossFit
16:00 Basic Endurance CrossFit
17:00 Accessory
18:00 "The Ghost"
19:00 Basic Endurance CrossFit

10x
new complex every 90sec

Clean Pull+
Power Clean+
Hang Squat Clean+
Front Squat+
Push Jerk+
Front Squat