Optional Accessory:

3-5 rounds:
1) 10-25 GHD Sit-Up
2) 20 Russian Twist

RPE 3-4

Optional Accessory:

For time:

21-15-9
TTB
Box Over Jump

RPE 3-4

Optional Accessory:

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed

1) 15-30 GHD Sit-Up
2) 10+10 KB Lateral flexion (side bend)

Optional Accessory

CONDITIONING

For time:

30/22cal Airbike
20 Box over Jump (lateral)
10 Devils Press @22,5/15kg

RPE 4 to 5, go all out if wanted

WARM-UP

10-8-6-4-2 Up&Down
2-4-6-8-10 Tuck-Up

3-6 rounds of Body Flow video
*** 
STRENGTH 

Alternate for 4-5 rounds, rest as needed between:

1) 5-10 Single Arm DB/KB Floor Press, tempo 51X1 
2) 5-10 DB/KB Row, tempo 30X2
3) 5-10 DB/KB Bulgarian Squat, tempo 33X1
4)  10-15 Hollow Rock + 10-15sec Hollow Hold

RPE 3+ to 4

Target: tailor the rep scheme and tempo to fit your equipment. 

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Finisher: “Bring Sally Up with Air Squats”

Play “Moby- Flower”. When the lyrics say, “bring Sally down” get into your bottom position of the squat. When you hear “bring Sally up” stand up. Hold the bottom position with perfect form. Don’t cheat!

RPE 3-4

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COOL DOWN

3-6 rounds of Body Flow video

2RM Shoulder press

A) "CrossFit Open 14.5"
21-18-15-12-9-6-3 reps for time
Thruster 42,5/30
Bar over burpee

B) Core 3-4 rounds
10 v-up
20 russian twist (weighted)
20s hollow hold

Hang snatch

6-8 sets:

3-4 x 2 hang squat snatch (2s pause catch pos.)

3-4 x 1 hang squat snatch (2s pause catch pos.)

build 73-87% of 1rm snatch

Warm Up
3 min cardio (add speed)
then 2 rounds
10 toe up rdl
5+5 dumbbell clean
5 inch worm

Strenght
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
rest 1-2 min bwn sets

Metcon
Emom 20 or 24
1) 11/14 cal row
2) 8-12 ghd sit ups / Toes to bars / V-Ups
3) 9/12 cal ski or air bike
4) 8-12 box jump overs

10:00 Basic Endurance CrossFit
11:00 Deadlift ( 25.10.2024 )
12:00 Kipping Movement Technique