10:00 Strict Pull Ups + Metcon
11:00 Basic Endurance CrossFit
12:00 Mobility

DELOAD

Easy aerobic conditioning
For 40min
A) Row
B) 3 rounds:
8 burpee box step up 60/50
10 plate ground to overhead 15/10

Alternate after partner has done 3 rounds of movements. Continue alternating for 40min.

Warm-up:
3x
15/12 Calories ski
10 KBS
10 Goblet squat
10+10 1-Arm half kneeling shoulder press

A) Clean and jerk

3 x 3+1 @ 65% (3 Cleans + 1 jerk)
3 x 2+1 @ 68% (2 Cleans + 1 jerk)
3 x 1+1 @ 72% (Clean and jerk)

Bent over row, 4 x 15 - moderate

B) Front squats

5 @ 65%
5 @ 68%
3x5 @72%

C) Accessory:

3x
30 Weight supported flutter kicks
20 Alternating V-ups

Optional:
3 x 15 DB Bicep curls
3 x 15+15 1-Arm seated shoulder press

6 kierrosta

400m juoksu
20 Kahvakuula heilautus
20 Kyykky

5 sets of Power Clean
Set 1: 3 @70%
Set 2: 2 @80%
Set 3: 2 @82%
Set 4: 2 @85%
Set 5: 3 @80%
- Rest 2 mins between sets.
- TnG sets.

In 20min:
Build to days 2RM Back Squat

Metcon (time)

Buy-in: Tabata bike erg
Right into:
5x
8 Hang squat snatch (45%)
10 Bar facing burpees
Right into:
20/15 Cal bike erg

Rest 4:00

Buy-in: 40/30 Cal ski erg
Right into:
4x
10 Squat clean (45%)
15 Wallball shots
Right into:
20/15 Cal ski erg

Core:
60 Starfish crunches

2 rounds of
4 x 30 seconds ON / 30 seconds off (alternate between a and b twice before moving to next station).

Try to have a considerable speed on each machine or movements!

1a. Row
1b. Burpee over Box

2a. Echo bike
2b. Alt. DB Snatch

3a. Ski Erg
4b. Wall balls

4a. Bike Erg
4b. Double Unders

LÄMMÖT

HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
8 + 8 Split Squat (kumin. vetää etujalan polvea sisäkiertoon)
5 + 5 Bird Dogs, hold 2 sec
10 Goblet Squat (kanta korokkeella)

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ETUKYYKKY

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TEMPAUS

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ROMANIAN DEADLIFT

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OHEISHARJOITTEET 2 kierrosta:
6 + 6 LANKKUSOUTU, kuminauha
50 VATSAT, VUOROTELLEN NILKKOJEN KOSKETUS

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TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. moniste

LÄMMÖT
HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds: 📽
10 Good Morning Squat
3 + 3 Hip Airplane
5 + 5 Side Plank Raise, hold 2 sec

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ETUKYYKKY

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TEMPAUS

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*ROMANIAN DEADLIFT *

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OHEISHARJOITTEET 2 kierrosta: 📽
10 + 10 KULMASOUTU, raskas kp/kk
20 LANKKU + SAHALIIKE (rullan kanssa tai ilman)

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TEE KOTONA / SALILLA KEVYET LYHYET DYNAAMISET VENYTTELYT kesto 5-10 min, 10-20s ja/tai 5 - 10 PUMPPAUSTA / LIIKE kts. Moniste