For time
50 Double Unders
50 Wall Balls
40 Double Unders
40 Pullups
30 Double Unders
30 KB Swings 24/16kg
20 Double Unders
20 steps Single Arm KB Overhead Lunges

Back Squat
4x2r Leave 2 reps in the tank
Rest as needed.

2x 7min AMRAP / 3min tauko

1)
15 Seinäpalloa
12 Boxihyppyä
9 T2B

2)
15/12 Cal
12 Askelkyykkyä 2xkp/kk
9 Tempausta riipusta 2x kp/kk

Etukyykky 3x3

4s alas 4s ylös

65-70%

Mobility: Frog stretch, Shin box (open + closed), banded lat stretch (pull hand across body standing + on one knee)
Movement Prep: Elbow rotations + circles, quadruped wrist mobility, 2-point beast, TRX row, sumo squat,

SA DB Bench Press 4x10/side (neutral grip)
BB Sumo Deadlift 4x10
TRX Pullup Progression 4x8 *focus on holding hinged position.

3.5-4min rounds

22min

SOD: pec + ant delt smash

BENCHMARK WEEK

"CrossFit total"
Back squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Score: sum of the best of three attempts at lifts

Lähde kuvaan:
based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006)
Suomennos CrossFit Järvenpää!

PERFORMANCE
EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row/Ski + 20 Toes to Bar
MIN 3 - Max Overhead Squats @52.5/35kg
MIN 4 - Rest

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FITNESS
EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row/Ski + 15 Kipping Knee Raises
MIN 3 - Max Front Squats @ light/moderate
MIN 4 - Rest

• RPE 9
• Video: https://vimeo.com/865845317?share=copy

RX
5 SETS; Rest 1:00 Between
18/12 Cal Row/Bike/Ski
6 Deadlifts @140/90

SCALED
5 SETS; Rest 1:00 Between
15/10 Cal Row/Bike/Ski
6 Deadlifts @moderate
RPE 9

Timecap: 12 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
50m Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets

Etukyykky sarjojen välissä seinällekävely + pito 10-20s, keskity hyvään asentoon

BB SUMO DL 4 X 10