Warm up

1. Easy row 4-6min

2. 3 rounds:
   3 inchworm + stretches
   8 squat
   8 side squat

3. 8-6-4 front squat (work up to around 70% 1RM)

Workout

A) Front squat 4x6 @72-75% 1RM
Rest 2min

B) Pull-up 8/6/6/6

*Tämä on neljän viikon progressio, jossa jokaisella viikolla etsitään leuanvedossa toistomaksimi ja tämän jälkeen suoritetaan samalla painolla / skaalauksella kolme sarjaa.

Etsi päivän raskas 8x leuanveto. Voit käyttää lisäpainoa, tehdä kehonpainolla tai käyttää apuna eri vahvuisia kuminauhoja. Suorita tämän jälkeen samalla painolla / skaalauksella 3x6.*

C) Accessory
On the minute for 9min
1. 8-10 DB bench press
2. 10-12 ring row
3. Box step up

DELOAD

A) Handstand walk skills

B) Every 4min for 4 rounds
10-20m handstand walk / 3-4 wall walk
20 KB hang snatch 16/12

DELOAD

A) 3 Rounds
5 Hi-hang power snatch @30-40%
3 Seated box jump

B) Power snatch
6 x 2 @60-75%

Partner workout

For time
1000/850m row
60 box jump 60/50
40 toes to bar
20 bar muscle-up
40 toes to bar
60 box jump 60/50
1000/850m row

Share repetitions with partner

A) Snatch
3x 1+1+1 high hang snatch + hang snatch + snatch @60-70% 1RM
3x 1+1 hang snatch + snatch @70-80%
4x1 snatch @80-90%

B) Snatch pull
3x3 90-105% 1RM snatch
After each set perform 3 seated start vertical jumps
Rest 1,5-2min

BENCHMARK WEEK

"Grace"
For time
30 clean & jerk 60/42,5

4x
EMOM 7
A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Ring Rows
F) 12-20 Sit-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Gymnastics for 10-20min video

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Thoracic Flow video

Deadlift 3-3-3-3
Build to today's heavy 3.
--then--
3 x 3 @ 80-90% of heavy 1.

8:00 Back Squat 2RM + Metcon ( 5.10.2024 )
9:00 Basic Endurance CrossFit

16:00 Back Squat 2RM + Metcon ( 5.10.2024 )
17:00 Split Stance Deadlift + Deadlift ( 7.10.2024 )
18:00 Mobility + Core Workout