PRE-PROGRAM TESTING

Perform light warm-up prior to testing.

For time (timing left and right sides separately):

Walking while holding KB in one hand. Select suitable weight to challenge shoulder stability. Grip strength may be challenged but shouldn’t be the limiting factor for performance. The test ends when KB position no longer maintained, or if compensation occurs (arching in back, shoulders rounding/lifting etc.)

E3M x 4

8-10 strict t2b
10 DKB Z-press (2-0-X-1)
10 ring row (2-0-X-1)

Liikkeet laatua vastaan! Skaalaukset: strict t2b - strict knee raises Z-press - paino ring row - kulma

7:00 Basic Endurance CrossFit
8:00 Open 25.1 ( 28.2.2025 )

12:00 Snatch Technique

14:30 Pikkasen Enemmän
16:00 Mobility + Core Workout
17:00 Double Unders + Kipping Movement Technique
18:00 Mobility + Core Workout
19:00 Snatch Technique
20:00 Basic Endurance CrossFit

20:00 EMOM
Minute 1: 15m/Each Single Arm Front Overhead Carry @24/16kg
Minute 2: 40 Double Unders
Minute 3: 30s Hollow Hold
Minute 4: 20/15 Push-ups
Minute 5: 10 Ground to Overhead with a plate @20/15kg

• Scale so you have at least 15s of rest per round
• Rx+: @32/24kg, HS Walk instead of GTOH.

A)
Sumo Deadlift
4 x 3 @75%, every 60s.
- reset on each rep
Then, 3 x 2, up to a heavy set. Rest 2:00
- Up to 85-90%

B)
Seated Dynamic Box Jumps: 4 x 3. Rest 60s.

Split Jerk: 10 Minutes on technique and adding weight each set if form permits. Perform sets of 2-3 reps per set.

4 Push Jerks + 3 Push Press + 2 Shoulder Press

• Build to a Heavy set of 4+3+2 of this complex in 6-8 sets. Rest 2:00.
• Option: 6 x 4 Shoulder Press.

AMRAP 12:00
5 Deadlifts @100/70kg
10 Wall Balls @20/14lbs
15 Toes to Bar

For Time
30/24 Calorie Bike/Row/Ski
12/leg Front Rack Reverse Lunges @ 60/42.5kg
30 Lateral Burpees
8/leg Front Rack Reverse Lunges

• 9:00 Cap

3 kierrosta

6+6 maljasivukyykky
6+6 tuettu yhden jalan romanialainen maastaveto
1min lepo