Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 3-10 Ice-Cream Maker video
2) 10-15 Cuban Press video
3) 6+6 Landmine Deadlift video or Single Leg KB Deadlift video
4) 10+10 Ring Circles video
5) 5+5 DB Single Arm Squat Snatch or Single Arm OHS video

6x
AMRAP of
2min ON/2min OFF
Alternating between A and B

A. 10 Overhead Squats 42.5/30kg
30 Double Unders

B. 10 Thrusters 42,5/30kg
7 Bar Facing Burpees

Couch strech 2min + 2min
Foam Roll quadriceps 2min + 2min

Pigeon stretch 2min + 2min
Lacrosse ball gluteus medius 2min + 2min smash

Pectoralis strech 2min + 2min
Lacrosse ball pectoralis 2min + 2min smash

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min. *

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Set 1 @ 65% 5 reps
Set 2 @ 75% 5 reps
Set 3 @ 85% 5+ reps

12 x Shoulder Press
rest 90s
12 x bent over row
rest 90s

AMRAP 10

10 DB Push Press 2x22,5kg/2x15kg
30 Box Step Ups 24/20"
40 Abmat Sit Ups

Go every 8:00 x 3 sets of;
40x Double Under
3x Hang Power Clean @ 'sort of heavy'
30x Double Under
2x Hang Power Clean @ 'pretty heavy'
20x Double Under
1x Hang Power Clean @ 'heavy'

• You can adjust weights each set to find the sweet spot. The 3rd set should be challenging!

'C'MON!' commemorates Tomi H achieving 1000 workouts at CrossFit Central Helsinki.

21 x Plate G2OH
15 cal Ergo
9 x T2B

Saving private Nate
5 Rounds
1:30 min: 2 Rounds of Nate
- 2 muscle up
- 4 hspu
- 8 swing 32/24kg
1:30 min Row
1:30 min Rest

3 sets of
• 5/5 Front Rack Reverse Lunges
• 10 Double DB/KB Sitting Presses