Every 180s x 4

6 Strict chin up V.1-2
6/6 Half kneeling landmine press V.1-2

4x
3min ON/90sec OFF
alt A and B

A.AMRAP of
3 Bar Facing Burpees
6 Thrusters 50/35kg
9 Pullups

B. AMRAP of
35/28 Calories
+
Max Double Unders in the remaining time

As many Reps as possible in 8 minutes of :

4 Hang Squat Snatch 50/35kg
15 Sit-Ups
20 Double Unders

PRE-PROGRAM TESTING

For time (timing left and right sides separately):

Arms no wider than snatch grip width. Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). The test can also be performed without weight.

PRE-PROGRAM TESTING

For time (timing left and right sides separately):

Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). Test can also be performed without weight.

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 The test ends when KB position no longer maintained, or if compensation occurs (arching in back, shoulders rounding/lifting etc.)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.