CONDITIONING

21min EMOM (7 rounds)

1) 10-20 Wallball
2) 7-14 Up&Down
3) 7-14 cal Airbike

RPE 3 to 4

This can escalate pretty quickly if you start with too high rep scheme. You should have around 15sec to rest on each minute.

Optional Accessory

GYMNASTIC CONDITIONING

3-10 Bar Muscle-Up

Every 90sec x6

RPE 3+ to 4

Tailoring Options

Bar MU → Jumping Bar MU

Optional Accessory
CONDITIONING

3 rounds for time:
300m Row
9 Hang Squat Snatch @40/30kg
50 DU

RPE 3 to 4, go by feel

Target: unbroken reps

Alkavalla 2 min 48 min ajan.
(6 kierrosta)

1. 8+8 yhden käden kahvakuulamaastaveto, 8+8 yhden käden kahvakuulaheilautus
2. Laite
3. Pallo/säkki sylissä kävely
4. 10-20 Laatikon yli askellus

Every 5 min x 6:
A) For time:
800m Run/ or row 1000/800m

B) For time:
20 Russian KB Swings @24/16kg
20 Sit-ups
20 Box jumps @60/50cm
20 Push-ups / Kneeling

Alternate "A" and "B" ! ( 3 sets each)

EXTRA :
Every 90" for 5 sets do:
Arch Hold, 30 secs

Emom 15

1) 45s Kone
2) 6-12m Askelkyykkykävely
3) 4-6 Joogapunnerrus

6 rounds, 1 min each, for max reps of:
10 Hang Power Snatches, 30/20 kg
max reps in remaining time kipping Handstand Push-ups
Rest 1 min

Choose a weight for the hang power snatches that allows you to go unbroken for most of the rounds!
Scaling : pike push up/push ups , snatches to alt. DB snatches

Extra:
Banded Ws 4x15 rest 60s

8:00 Deadlift + Lunges ( 1.10.2024 )
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Deadlift + Lunges ( 1.10.2024 )
18:00 Snatch Technique
19:00 Mobility + Core Workout

20s on / 10s off x8:
a) s.l. V-up / bicycle crunch
b) hollow hold

Accessory by Buttock