7:00 Deadlift + Metcon ( 6.11.2024 )
8:00 Basic Endurance CrossFit
9:00 Mobility + Core workout

12:00 Mobility + Core workout

16:00 Basic Endurance CrossFit
17:00 Deadlift + Metcon ( 6.11.2024 )
18:00 Mobility + Core workout
19:00 Basic Endurance CrossFit

5x4 (v2)

Viikko 3

WEIGHTLIFTING

Every 60-90sec x9

Power Clean + Hang Squat Clean + Push Jerk

RPE 3 to 3+ light and snappy!

Optional Accessory
CONDITIONING

10min AMRAP:

10 Plate Ground to Overhead
10 Russian Twist with a Plate
10 Burpee to Plate
10 Hollow Rock (no plate)

Use a 5-20kg Plate for this one.

RPE 3 to 4, go by feel.

Power Clean + Push Press + 2 Push Jerk

6-9 set, rest as needed. Find your heavy of the day

RPE 4 to 5

6-10 rounds, E4MOM:

Prowler Push 60sec (moderate weight)
Round of Cindy

Start a new round every 4th minute. Use moderate loading with the prowler so you can move the entire minute. If you don´t have a prowler try to push a box on the floor or a stack oc plates. Rest the remaining time after round of Cindy. You can use Cindy as active recovery. Scale if needed.

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

3-4 set, rest as needed:

1) 6+6 Weighted Box Step-Up
2) 10-20 GHD Hip Extension
3) 10-20 Parallette Push-Up

20min EMOM:

5 DB Thruster and 5 Box Jump

RPE 3

These are on the same minute. Pick a loading that fits your goal of the workout. You should have around 30sec to rest on each minute.

Rest 5min

20min EMOM:

1) 20/15kcal Assault
2) 10-15 Med Ball Clean

RPE 3-4

Rowing intervals, 10 rounds (40min workout)

3min ON, 1min easy pace.

RPE 3 (under anaerobic threshold)

Don´t get off the rower during easy pace.

GYMNASTIC STRENGTH
5 rounds

20sec ON, 40sec OFF

1) Top of Prone KB Row (shoulder blades squeezed together)
2) Half Way of Push-Up (45 degree angle in elbow)
3) GHD Supine Hold
4) Bottom of OHS (loaded)

RPE 3-4

Scale work time if needed.