Kehäkalenteri 9.12.2016

Tänään luukusta paljastuu suomalaisen legendan tarina. Tämä legenda voitti sensaatiomaisesti vuonna 2009 CrossFit Gamesit ja sitä lautta lajin kiinnostus lähti Suomessakin nousuun.

Pätkä kestää tunnin, mutta jos sinulla on vain 10 minuuttia aikaa niin ole hyvä ja katso edes pikku pätkiä. RX suoritus on koko hela hoito. Merkkaa tulokseen kuinka kauan katsoit pätkää.

Legenda on: Mikko Salo. Nauttikaa

Partner WOD
For time:
125 Wall Balls
100 Toes-to-bar
75 Deadlifts 80/60kg
50 Handstand Pushups

(BUT every time you switch in Wall Ball, TTB and HSPU -->Deadlift the weight (together) and hold it for 20sec)

rest 3min

For time:
20 Rounds of Bear Complex
( Power Clean + Front Squat + Push Press + Back Squat + Push Press = 1 round)
RX: 50/35kg

3 Rounds of Tabata (8x20:10) - with partner alternate between machine and exercise for a total of 4 sets each. Then rotate stations - minimize rest - maximize effort.
Stations:
1. SKI HARD with DB Shoulder Press (10-30lbs DBs)
2. CURVE FAST with BW Jump Squat + Scissor Lunge
3. ROW HARD (stay strapped in for 4 sets in a row, takes too long to get in and out) with Jumping Pull-up or toe-to-bar.

Spare time - trainer core tabata round.

20

Stealing Towels, Sitting on Mats, Chewing Leashes and jumping on people .. for time...

Man Makers (row, pushup, front squat, press) (10F/20M)
KB Swing
Lateral Sprawl over Hurdle
TRX hamstring curls

10-9-8-7-6-5-4-3-2-1

Complete at any time/ can break it up: .25 curve

35min time cap
Finished early? Start climbing back up !

Back squat, 5 x 2.2.2., rest 60 sec between sets.
Tempo: 3 sec down, 1 sec up.

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2.2.2. = 2 reps, 10 s rest, 2 reps, 10 s rest, 2 reps, final rest 60 sec between sets. Don't put the barbell down between those doubles.

Mobility: Bulletproof Shoulders

20 x Side plank reach through
3-4 x 15’’ hold-ups (arm in OH, hunting dog pose)
15 x Scap Pushups with Thoracic flexion
4-5 x 5 reps pull-aparts on box with overload
4-5 x 5 reps pull-aparts with elbows at 90° + overload
15 - 30 reps/side External Rotator Curls

In partners, keep alternating back and forth until time is done:

1

Band assisted muscle ups* x 1-5reps
Hollow Hold until partner is done

2

Burpee Box Overs x8
Curve until partner is done

3

Wall Balls x16
Ski until partner is done

*This week muscle ups are progressing into band assisted muscle ups. One band wrapped around both rings(black or purple), sit on band to assist in the muscle up. Regression is back to the band muscle up practice (same that we did the past two weeks)

Round 1: 5 mins per station: 1 min rest
Round 2: 3 mins per station: 20sec rest (cut reps in half at stations 2 and 3)

28 min circuit

35min

3 stations (plates, benches and ropes). No more than 4 people per station.

1 (plates)

-Plate Jumps (2-4plates. Continuous jumping without pause)
-Plate Lateral Hops (one foot on plates, one foot on ground. Jump and land on other side of plates with feet switched; max height on jumps)

2 (ropes)

-Battle Rope Slams
-Double Unders

3 (benches)

-Bench Hops
-Push Ups (regress to bench push ups)

6 exercises
Round 1= 1x30on:20off
Round 2= 2x40on:15off (two sets at same exercise then rotate)

15min workout

18min

Hang power clean 5 x 3

Mobility: Hip Floss, cat-cow, palm waves, shin box (open + closed)
Movement Prep: Prisoner squats, scap depression pullups, dead bugs

Front Squat 4x5
SA DB Iso Row 4x5/arm 5 sec pause at top (hand on DB rack)
Hollow Hold 4x 30sec

3min rounds

20min