50min

1min : 1min

0-10min) Row - Cossacks
10-20) Shuttle run - OHS w/stick
20-30) SU - Lying pass overs w/stick
30-40) Bear walk - Dragon w/elbow
40-50) Farmers Carry - Dead hang alternating grip

HR @ 60-70%

14 min AMRAP:

• 5 chest-to-bar pull-ups
• 10 hand-release push-ups
• 15 hand-to-hand swings (24/16 kg)

On the minute for 14 minutes

• odd: 3 t´n´g snatches @ heavy3-10%
• even: 4-6 high box jumps @ 75/60cm
• you can add weight after the third round of snatches

For time:

21-15-9
Thrusters
Pull-ups

rest 1 minute

9-15-21
Pull-ups
Thrusters

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RX: 30/42,5 kg
Scaled: 20/30 kg, hyppyleuat

Split reps however. Feel free to use two barbells.

Time Cap 15

Strength (load)

Deadlift 3 sets of 5, AHAP

Metcon (time)

”Christine”
3 Rounds for time of:

500m row
12 Deadlifts @ BW
21 Box jumps 24”/20”

Timecap: 13 minutes

Accessory:

1-legged deadlifts, 4 x 10/10 - Heavy
Reverse hyper, 3-4 x 10 - Heavy
Box jumps 3-4 x 4-6 - High box

Rest 2 min between sets

WORKOUT OF THE DAY:

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Metcon (time)

10 Rounds for time:
30 Air squats
15s Handstand hold
Timecap: 15 minutes

Räätälöintivaihtoehdot:
Kierrosten määrästä tai liikkeestä.

Esimerkiksi: 20 Air squats + 10s handstand hold, 10 rounds. Jos handstand hold tuntuu vielä liikkeeltä, joka on liian haastava niin voit vaihtaa liikkeen normaaliin lankkuun tai headstandholdiin. Kierroksia on kohtalaisen paljon ja jälleen haetaan sellaista haastavuutta, jolla voit pysyä liikkeellä koko harjoituksen ajan.

crossfitkuopio

cfklockdown

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WARM-UP:

3 Rounds:
10 Tempo air squats (5-3-1-1)
10 Scapula push-ups

• THEN -

2 Rounds:
10/10 Perfect stretch
30s. Puppy pose

For 50min

Keep your HR low, under 80% of max.

3 rounds: 10 alt DB snatch- 10 burpee
400m Run
3 rounds: Row 200m- 10 Clean
400m Run
3 rounds: 10 TGU- 50 SU
400m Run
3 rounds: 10 Snatch balance- 10 Hollow rocks
400m Run
3 rounds: 8 Power Snatch- 10 WB
400m Run

Keep rotating until time is up. Rest as needed.

Build up to technical set in

1 Squat snatch
2 Power Snatches
3 Overhead Squats

4 x 4 Back Squat

• tempo 3010 = 3 s. down
• leave two reps in the tank
• rest 3 minutes between sets