EMOM x 8 MINUTES
Unbroken Toes to Bar / Kipping Knee Raises

• Rep Options: ADV: 7-9+, INT: 5-7, BEG: 3-5
• Aim to be consistent across the 8mins.

A) Split Stance Landmine Press
3 x 8 each; rest 1:00
- Do weaker arm first

B)
Superset x 3 sets
Single Arm Offset Ring Row w. Rotation x 8 each
Rest 60s.
Hollow Body Push-Up x Max reps with form
Rest 60s.

Push-Up
- Slow and controlled
- Fully round upper back at top of each rep
- Option: Box Hollow Push-up

PERFORMANCE
2 x 8:00 AMRAP; rest 2:00 between
2 Rope Climb
2 x 15m Shuttle Run*
:30 Double KB Front Rack Hold @heavy

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FITNESS
2 x 8:00 AMRAP; rest 2:00 between
1 Rope Climb or 3 Floor to Stand
2 x 15m Shuttle Run*
:30 DBL DB Front Rack Hold @moderate/heavy

*Increase Shuttle Run each round by 15m. Resets to 2x15m for the start of second AMRAP
- RPE 7
- Video: https://vimeo.com/807847526

Power Clean
4 x 2 @ approx 85% of 1RM; go every 1:30
- Drop and reset each rep.
- Final week, aim a bit heavier than previously.

10 min death by muscle up

5 Rounds x Every 3:00

3 Strict Press BHD Neck Snatch Grip
6 - 8 Scull Crushers

Teams of 2 or 3
One works at a time

4 Rounds. Split anyhow.
9 Hang squat cleans 40/30
7 T2B
5 Burpee over bar
-2 min rest-
5 Rounds. Split anyhow.
15 Cal erg
21 Db snatch (alternating)
28 Air squats
-2 min rest-
4 Rounds. Split anyhow.
12 Pull ups
15 Wall balls
18 Hr Push ups

8:00 Deadlift + Helen ( 26.8.2024 )
9:00 Basic Endurance CrossFit

16:00 Mobility + Core Workout
17:00 Basic Endurance CrossFit
18:00 Kipping Movement Technique

5 kierrosta

175m Juoksu
12 varpaat tankoon
8 käsipaino tempaus vuorokäsi 22,5/32,5kg

15 min

Warm Up
2 rounds
2 min cardio
10m inch worm
10 gtoh + halo
5+5 plate single leg rdl
10 goblet squats
:40 Plank Hold

Strenght
Deadlift 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
With Partner, Swich as you like
3 sets
40-60 wall balls
max calories of ski or row
other partner must do cardio during completing those 40-60 wall balls, score is total calories on
ski or rower.
3 min rest bwn sets. 3 min cap per set.