2-3rounds:

10-20 russian twist
20-30s side planks

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2x[1+2+2]@barbell, 3x[1+2+1]@up to 50-57% sn-%, rest btw sets 2min

CLEAN PULL from Below Knee *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4x[1+2+1]@up to 50-57% jerk-% , rest btw sets 2min

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PROGRAM 2

CLEAN + CLEAN ABOVE KNEE
3x2x[2+2]@barbell, 4x[1+1]@70%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
3x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

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VARKAUS PM-KISAAJAT:

POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1[@70%, rest btw sets 2min

FRONT SQUAT
3x3@80%, rest between sets 3min

+SELKÄÄ VATSAA

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10 REVERSE HYPER *weight
5-8 ROLL ABS

Rest as needed

Warm Up
2 rounds
2 min cardio machine
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
5-10 burpees
:20-30 L-Tuck Hang
then some OHS mobiltiy and start warm up sets

Strenght
Overhead Squat 4x5 reps @50-70% of 1rm OHS
rest 1.5-2.5 min bwn sets
Slow Power snatch + Hang power snatch 7x1+1reps@50-70% of 1rm power snatch
rest 1-2 min bwn sets

Accessory Work
3x12 weighted box step ups, barbell behind neck, build in weights as needed
3x6-8 single arm db snatch (1 side first), build in weights
rest 1-2 min bwn sets

4x4 deadlift

2-3 reps in tank

Rx´d

AMRAP 20

40 DU
20/15cal bike
10 c2b
5 power clean@70/50kg

Scaled

AMRAP 20

32 DU
16cal bike
8 pull up
4 power clean@60/40kg

Scale rep scheme if needed

Target 4-5+ rounds. Maltilla liikkeelle, jotta c2b/pull up ei hyydy, pilko järkevästi ja pyri kiihtyvään vauhtiin

3. pos. snatch complex e90s x7

1 hang snatch( above knee) + hang snatch (below knee) + snatch (floor)

build 65-75% of 1rm snatch

8 x 20s/10s

7:00 Pull-Ups + Metcon ( 24.1.2024 )
8:00 Basic Endurance CrossFit

17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 EasyWod

A,
EMOM 5 mins
3 power Snatch
1 min rest
EMOM 5 mins
3 squat Snatch
1 mins rest
EMOM 5 mins
3 Overhead squat
Add weight after each EMOM, if form allows. Start around 70% of 1rm Snatch

B,
"Air Force"
20 thrusters@43/30kg
20 sumo deadlift high-pulls
20 push jerks
20 overhead squats
20 front squats
4 burpees at the start of each minute)
Start the workout with 4 burpees!
Timecap:12 mins

Band-pull-aparts 5x20

Penkki 4x10x65%

Penkki, ylileveä ote 2x15-20
-2 sormenmittaa normiotetta leveämpi

Ojentajapunnerrus otsalta maaten 5x8-15

Vipunostot sivuille 5x20