Äijätyöntö
5 sarjaa
-2

Peissaus, eli oikean tahdin valinta parin kanssa.

15 min.

5 sukkula juoksu (1 toisto = 2x 7,5)
15 Kahvakuulaheilautus pään päällä (kädet suoriksi ylös)
5 sukkula juoksu
15m Kahvakuulamaljassa askelkyykkykävley (=2 toistoa 1 toisto = 7,5m)

Yleinen: 16/24kg
Skaalattu: 12/16kg

Alle 18, Masters: 40-49: 12/16kg
Skaalattu: 8/12kg, 4 sukkula juoksu

Masters: 50-60+ 8/12kg
Skaalattu: 6/8kg, 4 sukkula juoksu

A) 3min erg

B) 6min for quality:
10 PVC pass over
10 PVC good morning
10 PVC press behind the neck in good morning
10 alt. 1-leg barbell deadlift
10 barbell front squat (slow)

7:00 Basic Endurance CrossFit
8:00 Mobility + Core Workout
9:00 Snatch Technique

15:00 Clean & Jerk + "Grace" ( 11.7.2024 )
16:00 Kettlebell Technique + Metcon
17:00 Handstand Walk Technique
18:00 Mobility + Core Workout
19:00 Snatch Technique
20:00 Basic Endurance CrossFit

Close Grip Floor Press
5RM in 5-6 sets. Rest 2:00
- use spotter for heavier sets
- no fails!!

BENCH PRESS + PUSH JERK IN SNATCH

4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, sp-%, rest btw sets 2-3min

2,000-m row
rest 5-10min
1:00 max-cal Echo bike

Scaled WOD
For time:
1,600-m row
rest 5-10min
1:00 max-cal Echo bike

WARM-UP

3-5 Minutes of bike or row to get body warm.
Then 3 Rounds of:
5 Hang muscle cleans
5 Front squats
5 Tall cleans
5 Shoulder press
5 Clean grip overhead squats
10-20 Scorpion stretches
10-20 Iron cross stretches

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CLEANS

Cleans & Thruster -complex:

Sets of 2+1 (2 Cleans + 1 squat clean into thruster).
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

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STRENGTH

Front squat,
Every minute on the minute for 8:00 minutes of: 6 Front squats @ 100% of the heaviest set of clean & thruster complex

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ACCESSORY

3 Rounds of:
8-12 Strict chin-ups
8 Seated shoulder press with barbell
8 Pendlay rows
12 Strict toes to bar/Ironclad abs
15 Weighted hip extensions
:30s Wallsit hold

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Clean and push jerk,
build up to a heavy single in 15:00 minutes.

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STRENGTH

Front squats,
Build up to a heavy single in 15:00 minutes.

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(OPTIONAL) BONUS

Bent over row,
3 x 8 (easy)

Hammer curl into shoulder press,
3 x 8 (easy)

Death march,
3 x 12 steps (easy)

Box step-ups,
3 x 12, alternating legs (easy)

Core:

3 Rounds of:
1:00 min plank
20m+20m 1- Arm suitcase carry (heavy)
Rest 1:00 min between rounds.