30s on / 30s off, 5 rounds for quality:
a) wall supported HS hold / wall supported hand release or plate step ups / HSW / HS hold
b) alt. goblet curtsy lunge
c) ring push up
d) rope climb / ankle lock training / lying to standing
e) rest

RPE 7-8

Tarkoitus: Hyviä, laadukkaita toistoja, ota yksi fokus per liike ja pyri kehittämään/keskittymään siihen kierrosten edetessä.

Active Recovery Workout 45 minutes of :

4 Seiza Squat
20m KB Front Rack Duck walk ( 10m side )
30m Bear walk
10 Pistol Squat, alternating / 8 High Box Step-Ups
50/40 Calories Any Machine ( 400m Run )
14 Wall Facing Shoulder Taps / Box Pike Shoulder Taps
20 Fluter Kicks
10m Handstand Walk / 0:30 Handstand against wall
50/40 Calories Any Machine ( 400m Run )

Snatch

4 x 2 @ 74-79%, go every 1:15
4 x 2 @ 79-84%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and g

16:00 Teens
17:00 Snatch Technique
18:00 Basic Endurance CrossFit

RPE 8
2-3min rest

3 rounds (15 min)
12 banded DDB bench press @RIR 4-5
6-10 strict ring pull up RIR 4
12 BB bicep curl
12 DB/plate standing skull crusher
*rest 60-90s btw rounds

-> strict ring pull up->feet assisted ring pull up

banded DDB bench press:

EMOM x 20

1) 8-16 bike calories
2) 5-15 ttb
3) 8-16 bike calories
4) 5-15 hspu / or push up
.
.
rest 5min
.
.
EMOM x 20

1) 8-16 row calories
2) 5-15 c2b / or pull up
3) 8-16 row calories
4) 5-15m hs walk / or 2-4 wall walk

VALITSE SOPIVAN HAASTAVAT GYMNASTICS TOISTOT, SITEN ETTÄ NE TULEVAT 1-2 SARJASSA LÄPI HARJOITUKSEN. KONEET REIPPAASTI / MAX 50s TYÖAIKA KONEILLA.

Warm Up
2 rounds
2 min cardio machine
10 gtoh with plate
10+10 plate halos
10 plate good mornings
10 plate squats

Burgener Clean Warm Up

Weightlifting
Clean&Jerk Training for 15 minutes
1-2 reps, hit set every 1-1,5 minute

Metcon

12 min emom
odd) 2-3 power clean + 2-3 front squat + 2-3 stoh @55-65% of today heavy set
even) 5-10 kip or strict pull ups OR 10-15 ring rows

Warm Up
2 rounds
2 min cardio machine
20 band pull aparts / ring rows
:40 plank hold / :20 side plank hold R/L
10+10 single arm floor press

Strenght
Build to heavy 3 rep set on Pause Bench Press (pause on each rep at chest)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Banded Strict Chin ups / Strict Chin ups (weight)
2x12 reps @climbing to
2x8 reps (hard set)
rest 1-2 min bwn sets

Metcon
With Partner, alt time full round
30-24-18 calories of rowing
15-12-9 double db bench press or 12-9-6 reps hspu (strict or kip, you choose)

One round is 30/24 calories of rowing + 15 db bp OR 12 hspu
Second round is 24/18 calories of rowing and 12 db bp OR 9 HSPU
Third round is 18/14 calories of rowing and 9 double db bp OR 6 HSPU

TABATA (8 x 20s on / 10s off:)
1. tuck up
2. bicycle crunch
3. plank twists
4. plank shoulder taps