Warm-up:
3 rds
20 jumping jacks
10 hip thrusts
kossack squats 10 reps (5/5)
20 sec straight arm plank

then:

Accumulate 2,5 min OHS hold at the bottom
-esim 30 sekan pätkissä

---

A.) Strength:
Tempo pause goblet squats
5x 8 reps
(3 sec tempo down,3 sec pause at the bottom, 3 sec tempo up)
Directly to 8 single leg hip thrusts/side
rest 1 min between

---

B.) "CrossFit fundraiser workout #1"
10-min. AMRAP:
10 airsquats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

-mikäli ei ole käsipainoa tai kahvakuulaa niin tehdään aina 9 obstacle ground to overhead

---

C.)
Tabata side plank alternating sides
20 sec on, 10 off x 8

-20 sekkaa oikea, 20 sekkaa vasen, 10 sekkaa lepo välissä. Molempia puolia siis 4 x 20 sec.

In Teams of 2 work through the following; YGIG
100 Cal Row
100 Snatches dB snatches
100 KB swings American 24/16KG
100 Goblet squats (kb)
100 burpee box jumps

Warm-up 2 rds:
Spiderman paikallaan 5/side
jumping/reverse lunges 4-5/side
crab extension 10 reps (sormet taakse)
Easy tempo push-ups 6-7 reps
Seated pike leg lifts 8-10 reps

The accumulate 2 min OHS hold with stick
-esim 30 sekan pätkissä

A.) For quality
21-15-12
Chair dips
Lying leg lifts

-rest as needed, tämä laadulla

L2: Strict ring dips 15-12-9

-ota tästä haastava muokkaus niin, että sarjat esim 2-3 settiin.

B.) Workout with no equipment:

40-30-20-10
Ground to OH with obstacle
Jumping lunges

Workout with DB:
40-30-20-10
Alternating DB snatch
Jumping lunges

TC: 12 min

Conditioning
"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B Pull-ups
50 DU

Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat

• Goal: Build to a heavy load in 8 sets. Rest 2:00
• Option: Focus on using light loads today for all 8 sets

Warm up (15-20 mins)
2 rounds
2:00 ergo
20 walking lunges
20 alt leg v-ups
10 inch worm
5 wall squats
5 russian baby makers

Ankle/glute mobility, use boxes on this and
extra weight to ankle strech if need to.
OH Mobility for toes to bars and HSPU

Back squat
10-8-6-6

Overhead squat
5-5-5-5-5
Front squat
3-3-3-3-3
Back squat
1-1-1-1-1
For weight

You can take few warm up sets before every squat series.
Goal is to achieve as high overall result as possible.
If you fail a set result is 0 on that particular set.

3 Rounds for time:
15 Power Cleans @42.5/30kg
15 Thrusters @42.5/30kg

• Goal: Hard effort - resting between sets to complete big sets with the barbell.
• 7:00 Time Cap

Deadlift 1RM