9:00 Basic Endurance CrossFit
10:00 Deadlift + Metcon ( 7.9.2024 )
11:00 Mobility + Core Workout

15:00 Deadlift + Metcon ( 7.9.2024 )
16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout

Deadlift

6 x 4 @ 75%+

Go Every 3:00

For time :

1-10 Deadlift 100/70kg
10-1 Wallball Shots 20/14p

TC 9

Parin kanssa 30min amrap:

• 5000m soutu
• max reps tuplanaruhyppy

Vain toinen parista soutaa tai hyppii kerrallaan. Voi jakaa miten haluaa. Tulos on tuplien määrä.

A) Power snatch + overhead squat
3x 3+1
3x 2+1
3x 1+1
@70-90% 1RM

B) 3 rounds
12 back rack reverse lunges (alt.)
6-8/side one arm supported DB row
Rest 1min

PERFORMANCE
EMOM x 10 MINUTES
MIN 1 - Max Set of Strict Pull-Ups*
MIN 2 - Rest

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FITNESS
EMOM x 10 MINUTES
MIN 1 - Max Set of Strict Banded Pull-Ups*
MIN 2 - Rest

*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
- RPE 5

Superset
4 sets

1 1/4 Chin-ups x 4-6.
Rest 45s.
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 45s.

• Scale with regular chin-ups, partner assisted chin-ups, or self-assisted on rings
• Improve from last week if form allows.

Deadlift against a band
Build to a 1RM. Rest 3:00
- Goal: small PR
- Option: 5 x 5 with moderate weight.

12 Front Squats @70/50kg
12/9 Calorie Row/Bike
9 Front Squats
9/6 Calorie Row/Bike
6 Front Squats
6/4 Calorie Row/Bike

• Goal: HARD effort
• Rx+: @80/55kg
• TIME CAP = 6:00

Barbell Glute Hip Thrusts
4 x 8-10. Rest 90s
– 2-3 Warm-up sets
– Go HEAVY