bent over row 3x5

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

E2,5MOM x4
7+7 Reverse lunge (back rack)

RIR 2

40min pk:
run 400m
10 push ups
10 pull ups
10 ttb
10 box jumps
10 wall ball

5x3 Pause Bench Presses @70%
- Pause 3sec at bottom
- Rest 2min btw sets

Rest & Recover

EMOM 15

Min 1 – Walking Lunges
Min 2 - Squats
Min 3 - Situps
Min 4 - Burpees
Min 5 – Plank hold

• Good pacing! Count reps or not, it’s up to you.

E1.30M x 10 (alt. a & b)

A) 3-5 chin up V.0-1
B) 6 seated kb press V.0-1

Raskaat, mutta tekniset sarjat. Huomio toistoreservi. Skaalaukset: pull up - banded - low bar

DELOAD WEEK

Back squat
4 x 4 x 65-75% / rest 2 min

Aikaa vastaan:

• 5 bar-over-burpee
• 10 thruster
• 5 bar-over-burpee
• 15 SDHP
• 5 bar-over-burpee
• 20 push press
• 5 bar-over-burpee
• 25 raaka rinnalleveto riipusta
• 5 bar-over-burpee
• 30 maastaveto
• 5 bar-over-burpee

(N 42,5kg / M 60kg)