Warm up
3 rounds
1:00 row (increase intensity each round)
30-50 single unders
5+5 single arm ring row
10 scap pull ups
5 kip to swings
then wod prep
1 set
8/10 calories row @wod pace
25 double unders
1 rope climb or 4 pull ups

rest 2-3 min and start

Tabata´s

4 minutes of each set, alternating between two exercises each interval.
Total time is 20 minutes.

Set 1

Mountain climbers
Air Squats

Set 2

Tuck ups
Push ups

Set 3

Jumping lunges
Bicycle Crunches

Set 4

Dips
Sit Ups

Set 5

Burpees
Jumping Jacks

Results is total repetition

10 min EMOM:
5 Push press
15 Lateral jumps

Split jerk 2x3x60%, 2x3x70%, 2x80%, 1x85%, 1 x 90%

Box Squat
8 x 3 @moderate weight every 60s.
- Wide Stance, about parallel depth
- No more than 60% of your latest 1RM
- These are SPEED reps.

Floor press
1x5@40%
1x5@50%
1x5@60%
1x5@70%
1x5@80%

EMOM x 15:00
Min 1: 10 Push Press @60/42.5kg
Min 2: 10 Box Jumps w. Step Down @61/51cm
Min 3: 20 USA Swings @24/16kg

• Goal: Complete unbroken sets of all movements
• Rx+: 1-5 Ring Muscle-ups + box jumps on that minute.

Tänään testataan liikkuvuutta!

Nouse boksin päälle, jalat lantion leveydellä, nappaa kuula käteen ja kurota niin pitkälle kuin pystyt. Mittaa boksin reunasta matka kuulan pohjaan. Miten pitkälle takareitenne venyvät? 😜💫

Max in complex of:
1 Push Jerk + 1 Split Jerk
Rest as needed.

• Option 1: Technique Practice
• Option 2: Push Press: 5 x 5. Rest 90s.

7:00 Mobility
8:00 Basic Endurance CrossFit
9:00 J.J

12:00 Mobility

16:00 Basic Endurance CrossFit
17:00 Mobility
18:00 J.J
19:00 Mobility