For Time:
2000 Meter Run
Directly Into…
5 Rounds:
16 Toes to Bar
12 Power clean 70/55kg
8 Alternating Dumbbell Squat Snatches 25/15kg
3/2 Legless Rope

TC 30

AMRAP 7:
4 Squat Cleans (85/55kg)
40 Double Unders

• Rx+: 100/70kg
• Option For time: 10-8-6-4-2 Goblet Squats Burpee *30 Single Unders after each set 7:00 Cap

2 rounds AMRAP, in team of 3-4 athletes

1 min work: cal on assaultbike + ropeclimb
1 min rest
1 min work: cal on skierg + ropeclimb
1 min rest
1 min work: reps burpees + ropeclimb
1 min rest

During the 1 min work, Team member A does one rope climb, others ( athletes B,C) work eg. on assaultbikes. Then athlete B does the ropeclimb, athletes A, C work on assaultbikes. Then athlete C does the ropeclimb, athletes A and C work on assaultbikes. This is done as many rounds / reps as possibile during the one minute. When the minute ends, follows one minute of rest. Then the team continues the same scheme on skierg etc.

Count reps + cals + ropeclimbs / number of members in the team (3 or 4)

Best team wins CrossFit Tuusula / CrossFit Järvenpää caps !!!!

1) Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00

• Complete 1 rep, drop + rest 10s until you've done this for 3 reps. Rest 2:00 after all 3 cluster reps.
• Take 7-8 total sets and build in weight
• Beginner: Light weight power snatches x 3 reps per set.

WOD

Gymnastics tabata
20 sec on /10 sec off

1 min: hollow hold
2 min: hang on the bar
3 min: handstand against the wall (skaalaus: boksilla
4 min: hollow rock
5 min: kipping pull ups (or butterfly) Skaalaus: kumpparilla
6 min: Handstand push ups: Skaalaus: boksilla

Työaika aina 20 sekuntia ja lepo 10 sekuntia. Ensimmäiselle minuutilla tulee siis kaksi työjaksoa hollow holdia jne

12min EMOM:
1) 15-20 Wallball
2) 1-5MU

Hit the sets unbroken. Scale if needed.

Scale MU for MU transitions if needed.

Rest 5min

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality, rest as needed. Check the videos!

1) Hip Flow
2) 5-10 Windshield wipers
3) 10m Lateral Lunge
4) 1-3 Skin the Cat
5) 5+5 Scapula Camshaft: Keep your elbow straight. Start by moving your scapula front and back. Then up and down. Clear it up a bit and start making circles. Your fist should stay in the same place when you make the circles. Only when you master this you can add loading. This is a great exercise for your scapula/shoulder motor control and also to active the muscles around your upper back

For Time;

100 Wall Balls
80 Kb Snatches 24/16Kg (alternating)

60 Pull Ups
40 Thrusters 50/35Kg
20 Front Squats
10 Bar MU

Time Cap 24 Mins

30 minutes for quality. 0:45 on, 0:15 off
1 min: prone press
2 min: prone discolations (overhand)
3 min: standing discolations (underhand)
4 min: inchworm
5 min: windmill alternating
6 min: rest

Pendlay row
5x8,add 2,5-5kg more than last week.

Btw sets 10+ unbroken bodyrow