7:00 Basic Endurance CrossFit
8:00 Snatch Technique

15:00 Mobility
16:00 Kipping Technique ( Pull-ups, TTB, BMU.....)
17:00 Basic Endurance CrossFit

Bench Press

Find 2RM in 18 Minutes

RX:
For quality:
7-5-3 Bar/RMU
15m-10m-5m HS walk

Rest 2min

21-15-9 or 15-12-9
C2B
HSPU

Scaled 1.
For quality:
7-5-3 Banded bar MU
20-16-12 Alt. wall facing shoulder taps

Rest 2min

21-15-9 or 15-12-9
Pull up
HSPU with abmat

Scaled 2.
For quality:
7-5-3 Jumping Bar MU
20-16-12 Alt. shoulder taps with box

Rest 2min

21-15-9 or 15-12-9
Ring row
Dual DB push press

Huom!
Treenin idea on kehittää voimisteluliikkeiden taloudellisuutta & kapasiteettia. Toistomäärät/skaalaukset sen mukaan, että liikkeiden laatu säilyy.
Skaalauksia voi myös sekoittaa keskenään.

For Time
50 Burpees
40 Goblet Squats 24/16kg
30 Push-Ups
20 Plate Ground-to-Overhead 20/10kg
10 Wall Walks
20 Plate Ground-to-Overhead 20/10kg
30 Push-Ups
40 Goblet Squats 24/16kg
50 Burpees

AMRAP 12

10 Dual DB Hang Clean & Jerks 22,5/15kg
20 Ring Climbers
12/9 Calories Row

Score : Done

For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.

Movement Standards

Kettlebell Swings: These are American Kettlebell Swings, meaning the kettlebell goes overhead.

In CrossFit, when a WOD denotes “Kettlebell Swings” it typically means “American Kettlebell Swings.” If a WOD denotes a “Russian Kettlebell Swing,” the bell stops at eye-level before you lower back down to the starting position.

Overhead Walking Lunges: Press the plate overhead with your arms fully extended and the plate over your mid-foot. Step one leg forward and lower your torso until the trailing knee gently taps the floor. To complete the movement, reach full hip/knee extension. Continue until you reach twelve repetitions, all while you keep the plate fully locked out overhead.

Scaling

In CrossFit, this workout is known as a “Chipper.” Chipper style WODs (particularly ones with less technical movements and lighter weights like this one) can be great for less-seasoned athletes due to the variety of movements.

More variety in movements means you won’t burn out nearly as quickly as you would, for example, in a singlet WOD like “Randy,” (75 Power Snatches for time).

Even though this version of the “12 Days of Christmas” WOD is relatively friendly for most levels, beginners will still need to reduce the load and scale some of the skill work to maintain the intended stimulus for this WOD—which is to keep a fairly fast pace by completing the movements unbroken.

Beginner
1 Sumo Deadlift High-Pull (45/35 lb)
2 Thrusters (45/35 lb)
3 Push Presses (45/35 lb)
4 Power Cleans (45/35 lb)
5 Power Snatches (45/35 lb)
6 Russian Kettlebell Swings (35/26 lb)
7 Ring Rows
8 Hanging Knee Raises
9 Box Step-Ups (24/20 in)
10 Single Unders
11 Burpees
12 Overhead Walking Lunges (15/10 lb Plate)

10 wall-ball shots
10 toes-to-bars
10 box jumps
– Step down from the box.

Scaled WOD
AMRAP 15:
10 wall-ball shots
10 hanging knee raises
10 box jumps (matala)
– Step down from the box.

Deadlift - E3MOM:
3 @ 61-65%
3 @ 70-74%
3+ @ 79-83% / "RIR 3-4"

Viimeinen setti on AMRAP ilman failia.

front rack walking lunge 4x10 steps
* -nouseva paino
-lepo 3min*

Aikaa vastaan:

10-1
Yhden käden Devi'ls pressiä
25
Tuplaa
tai
50
Sinkkua