AMRAP 4:00
wall ball @9/6kg
Rest 60s
AMRAP 4:00
Burpees with Jump to 15cm Target or similar
Rest 60s
AMRAP 4:00
Cal Row/Bike/Ski
Rest 60s
AMRAP 4:00
Push-ups

Rx+: Strict Handstand Push-ups for push-ups
Can complete in any order!

Build to a Heavy Single

Seated Shoulder Press

8-8-6-6-4-4

Go Every 2:30

Thruster 5 sets; go every 2:00
5/4/3/2/1 reps

Add weight each set as reps decrease
Last a bit heavy, but not max or very hard
From rack.

7:30 "Murph"
8:30 Basic Endurance CrossFit
9:30 Mobility

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 "Murph"
17:00 Sirkus
18:00 Kipping Movement Technique
19:00 Mobility

...next deload...

PERFORMANCE

AMRAP x 15 MINUTES
2-4-6-and so on...
Strict Handstand Push-Ups
- Complete 3 Up-Down Bar/Ring Muscle-Up + 100m Run after each Set.

---

FITNESS

AMRAP x 15 MINUTES
2-4-6-and so on...
Pike Push-Ups
- Complete 3 Up-Down Jumping Pull-Up + 100m Run after each Set.

• RPE 7
• Video: https://vimeo.com/929449507?share=copy

E90s x12:
Reps: 5-5-5-3-3-3-1-1-1-5-5-5

Tarkoitus: Etsi päivän raskaat (RIR 0-1). Nosta painoja ainakin toistojen vähetessä (saa nostaa myös toistojen "sisällä")
Skaakaus: Jos olkapäävammaa -> etu- / takakyykkyjä. Jos polvet eivät päästä syväkyykkyyn -> boxin päälle thrustereita / raakarive + push press / push jerk.

AMRAP 20:00
50 Jump Rope Crossovers
40 Toes to Bar
30 Box Over Burpees @ 51/61cm
20 Handstand Push-Ups
10 Wall Walks
36m Single Arm Dumbbell Overhead Walking Lunges @22.5/15kg DB

'Gravity Feels Good Today' commemorates Jemina P achieving 500 workouts at CrossFit Central Helsinki.

Individual Quarterfinals 2024, Event 1

4 rounds for max reps of:
1min snatches 60/37,5
1min row
1min double DB box step-up 50cm 2x22,5/15
1min rest

10:00 Basic Endurance CrossFit
11:00 Bench Press 1 RM + Metcon ( 16.5.2024 )
12:00 HS Walk / HSPU, Technique