10x 40s on / 15s off:
1. su -> du/crossover su
2. alt. cossack squat
3. prone banded overhead press
4. ring scapular pull up+ring row
5. alt. crab reaches

Parin kanssa, vapaat vaihdot, toinen tekee, toinen lepää:

• 1000m soutu
• 100 askelkyykkyä
• 200m viivajuoksu
• 100 rinnalleveto raakana (N 42,5kg/ M 60kg)
• 1000m soutu
• 100 bar facing burpee
• 200m viivajuoksu
• 100 ilmakyykkyä
• 1000m soutu

Front Squat 4x5x80%

45 minutes with partner of :

1000m Row
30 Gorilla Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Split reps as you like

10min:

2 pause snatch high pull + 1 pause squat snatch @40-50%

2s pysäytys polven alla - polven päällä ja nivusella. Kevyet ja tekniset painot. Sarjojen välissä 60-90s lepo.

10min:
2 pause squat snatch @50-60%

2s pysäytys polven päällä. Sarjojen välissä 60-90s lepo.

10 deadlifts (55/85 kg)
Max shuttle runs
– 1 shuttle run is 7.5m out and back.
– Rest 1:00 between rounds.

Scaled WOD
5 x 2:00 rounds:
10 deadlifts
Max shuttle runs
– 1 shuttle run is 7.5m out and back.
– Rest 1:00 between rounds.

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout
9:00 Back Squat 1 RM ( 16.11.2024 )

15:00 Basic Endurance CrossFit
16:00 Back Squat 1 RM ( 16.11.2024 )
17:00 Kipping Movement Technique
18:00 Mobility + Core Workout
19:00 Back Squat 1 RM ( 16.11.2024 )
20:00 Basic Endurance CrossFit

10min EMOM:

1) 10 Double KBS
2) 10 KB Push Press

Scale if needed.

2 rounds, nose breathing only

5min Row or Ski
5min Airbike

RPE 2-3

21min EMOM:

1) 5 C&J @60-70%
2) 10-15 C2B
3) 50 DU

This is not all out effort. You should have >30sec rest on each minute. Scale if needed.