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

Snatch
3x3
3x2
3x1

about 12min to work with the 9 sets, start at 70% and work up.

7:00 Basic Endurance CrossFit
8:00 Back Squat + Metcon ( 20.9.2023 )
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 Snatch Technique
17:00 Back Squat + Metcon ( 20.9.2023 )
18:00 Mobility
19:00 Kipping Movements Technique ( Pull-ups, CTB, BMU etc. )

How did it go?

Metcon (reps)

AMRAP in 7 minutes of:

7 Thrusters 50/35kg
9 Box jumps 24/20”
12/10 Calories bike

Rest 3 minutes

AMRAP in 7 minutes of:

12 Pull-ups
15 Wallball shots 20/14
18/15 Calories row

Strength (load)

Deadlift 3-3-3-3-3. AHAP!

Accessory:

A) 4 sets of
15 Reverse hyper
10-15 GHR

90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.

B ) For time:
5 Rounds of:
8-16 TTB
8-16 Wallball shots

Goal is to go unbroken on each set so choose a moderate pace.