STRENGTH
4 rounds, rest as needed

Tempo 3010 (3sec down) with all movements.

1) 5 Pull-Up (loaded if needed)
2) 5+5 Lunge Arnold DB Press
3) 10 Double KB Deadlift (straight legged)
RPE 3+ to 4

We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.

CONDITIONING 

E4MOM x5 

With a single KB, unbroken set of: 

5+5 Single Arm KBS (eye level)
5 KBS
5 Tater Squat video
5+5 Hang C&J
5+5 Goblet Lateral Lunge video
5+5 KB Lunge Snatch video

RPE 3, should be able to hold on a short conversation

Total of 50 reps in one set. Go easy with the loading. Rest the remaining time from 4min. Pick a challenging, but repeatable loading.

Optional Accessory
GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Roll from front support to back support video
-5x in both directions

2) Slow & controlled weight shifts for 5 min video video

-establish your level and progress as far as you can from easiest to hardest:
palm off floor finger support hand off floor shoulder tap
-start from front support, then feet on box and finally handstand (facing wall)

3) Handstand shoulder shrugs 2x10 video

4) Handstand leans x 10 video

5) Kick ups to handstand x 15 (attempt to hold a handstand) video

6) Max handstand walk in 5 min

7) Handstand hold + 5 seconds from last week.

3x5 V2

• Skaalaus: kuminauhalla tai istualtaan lähtö matalalla tangolla

80 GHDSU, Slit as you like

21 push-ups
12 hang power cleans (42,5/60 kg)
50 cal ergo

Scaled WOD
3 rounds for time:
12 push-ups from the knees
9 hang power cleans
25cal ergo

Back squat progression VK4/5
6x4
@70-80% 1RM

5VK takakyykkyprogressio, jossa toistomäärä vähenee viikoittain, sarjoja tulee yksi lisää sekä kuorma kasvaa.

CrossFit Open 23.1

RX version
Complete as many reps as possible in 14 minutes of:
60 cal row
50 toes to bars
40 wall ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans (43kg)
♂ 20-lb ball to 10-ft target, 135-lb cleans (61kg)

Scaled version
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb (30kg) cleans, chin over bar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb (43kg) cleans, chin over bar pull-ups

CONDITIONING

“Running Mary” 20min AMRAP:

200m Run
5 HSPU
10 Pistol Squat
15 Pull-Up

Or

“Running Cindy” 20min AMRAP:

200m Run
5 Pull-Up
10 Push-Up
15 Air Squat

RPE 3 to 4

Target: unbroken rounds with steady, repeatable pace.

Tailoring options:

Mary:
Lower rep scheme→ 3-6-9
HSPU→ use ab-mat under head
Pistol Squat→ check variations from gym library

Cindy:
Lower rep scheme→ 3-8-12

A.
7.5m . 7.5m Handstand walk
or
1-2 . 1-2 reps Wall Walk

B.
3 . 3 "2 for 1 Burpee to Target" (2 push Ups for each burpee)

C.
40 sec Maximum effort Calories (different machine each round)

D.
REST

. = Rest until 30 sec and then start your second set

You should do each movement in 2 sets where you start the first set at 0:00 and your second set at 0:30.