A)
Box Squat
Build to a 3RM in 8 sets. Rest 2:00
- Parallel Box
- Option: Moderate weight sets

B)
Sumo RDL - Bands Pulling Forward
3/3 x 8. Rest 90s.
- 3 ramp-up sets + 3 work sets.

A)
Front Squat
Build to a heavy 1 in 10 sets. Rest 2:00
- 5,4,3,2,1,1,1.... with at least 3 singles over 90%
- Option: Build to a moderate set of 5 in 6 sets.

B)
Sumo RDL - Bands Pulling Forward
3/3 x 8. Rest 90s.
- 3 ramp-up sets + 3 work sets.

AMRAP 12:00
15 Box Jumps w. Step Down @61/51cm
10 Sumo Deadlifts @ 100/70kg
10 DB Walking Lunge @ 50/35lbs

• Challenging pace here is the goal

Cash-in;
1000m Row/Ski or 2000m Bike Erg

Then;
40 x Single Arm Dumbbell Snatches (20/arm, any splitting) @ 50/35lbs
30 x Bar Facing Burpees
20 x Deadlift @ 110/80kg
10 x Double Dumbbell Power Clean + Push Press (DL+PP = 1 rep)
20 x Deadlift
30 x Bar Facing Burpees
40 x Single Arm Dumbbell Snatches (20/arm, any splitting)

Cash out;
Accumulate 1 min Wall-Sit

'Kickstart My Heart' commemorates Camilla W achieving 500 workouts at CrossFit Central Helsinki.

For time;
15-12-9 Devil's Press @50/35lbs
21-15-9 DB Front Squat

• Goal: Hard effort today.
• Rx+: 7.5m HS Walk at the end of each round

On the minute for 18min
1. 20/15 cal row
2. Rest
3. Squat clean
4. Rest
5. Double DB shoulder to overhead 2x22,5/15
6. Rest

Squat clean weights increase every round:
♀: 35-50-60kg (40-55-70% 1RM)
♂ : 50-70-85kg (40-55-70% 1RM)

Target reps each weight:
weight 1: 7-10 / weight 2: 5-8 / weight 3: 3-6

3 RM Front Squat

E3MOM x7 :
Reps: 3-2-2-1-1-1-1
- Find heavy of the day

Strict ring dips 3-5 x 5 reps

---

Scaling: rings -> dip station -> box dips (x 15)

EMOM30
1. 4 wall walk
2. 13/10 cal row
3. 12 alt. db snatch @22,5/15kg
4. 40-50 du
5. rest

Rpe 3.5

Skaalaukset: wall walk->reps->kulma row->cal db snatch->paino du->reps->single under

Treenin idea on kehittää liikkeiden kapasiteettia, taloudellisuutta sekä hengitys ja verenkiertoelimistön kestävyyttä. Valitse toistot ja painot huomioiden rpe. Max työaika per minuutti 45s.