CONDITIONING

“Deck of Cards” 

With Airbike/C2Bike/Watt Bike/ Ski Erg or Rower

You need one machine and a deck of cards for this one.

This is a 52min workout (or 54min if you use jokers). Flip a card from the deck on the minute and do the number of reps as calories. Rest the remaining time from that minute. If you hit a joker, that means burpees for the whole minute.

Jacks = 11
Queens = 12
Kings = 13
Aces = 14
Joker = Burpees

RPE 3-4, go by feel. This is NOT supposed to be all out. 

Tailoring Options:

Jacks, Queens, Kings and Aces with 10 reps.

Etukyykky 8,8,8

nousevilla painoilla, tauot 2 min.

Karen, for time:

150 Wallballs 20/14 lbs

TC: 12min

*valitse pallon paino niin, että jaksat heittää rx targettiin ja saat tehtyä väh. 12 toistoa per minuutti.

Row as many meters as possible in 12 minutes.

8 rounds for time:

• 10 Mountain Climbers (per leg)
• 10 Toes to Bar

• 10 Weighted Box Step-ups

• Finisher

• 9 Wall Climbs

• 1 Rope Climbs

Internationally acknowledged Finnish mountain climber Samuli Mansikka, 36, and the nepalese Pemba Sherpa died the 24th of March 2015 when descending Annapurna. Between his mountain climbing expeditions Samuli trained at CrossFit Herttoniemi where Samuli was well-known, from many years by some. The death of Samuli was a shock and a great loss and Samuli is being sorely missed. Samuli dying doing what was important and dear for him does not ease the grief but that Samuli managed to reach the top of Annapurna, 8091m, which is considered as one of the most dangerous and difficult mountains to climb, was a great achievement.

• 1x5@65%
• 1x5@70%
• 1x5@75%

Find your floor press 1RM

2 x Power Clean & Jerk
@70%

Find your sumo deadlift one rep max

5x2