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

Muscle snatch + OHS + Sotts-press
5 x 3+3+3

Hip snatch + Hang snatch + Snatch

6 x 1+1+1

Snatch pull + pull below the knee

5 x 1+3

3 x alkavalla 2 minuutilla
4-8 tiukka varpaat tankoon

4 x EMOM 10

A1. EMOM 10
1. 8-10 x Back squat @50/35kg
2. 10-12 x KB swing @32/24kg

- REST 2 MIN. –

A2. EMOM 10
1. 10 x Shuttle run (1 rep=7,5m)
2. 15 x Ring row

-REST 2 MIN. -

A3. EMOM 10
1. 12/10 cal. Row
2. 15 x Slamball @9/6kg

- REST 2 MIN. -

A4. EMOM 10
1. 12/10 cal. Ski
2. 10 x T2B

Partner workout YGIG
AMRAP 30

1. 6 BMU/RMU / 10 C2B / 12 pull up
2. 16 front squat 40/60kg
3. 16 DB snatch 22,5/17,5kg
4. 16 m HS Walk
5. 16 T2B
6. 16 HSPU

EMOM32:
a) round of machoman (60/40)
b) 30 SU crossover
c) round of machoman
d) 15/12 cal air bike / bike erg / ski erg

Target work 30-45s / interval.

45 Minutes Of :

3 Minute Cardio
40m Offset Carry
10 Gorilla Row
3 Minute Cardio
16 Bicep Curls Alternating
15 Toes To Post
3 Minute Cardio
10 Spanish Squats
5 Plyo Push-Ups

3-4sets:

pull up --> scale up strict c2b
3-10

strict press
12-10-8

Gymnastics Skill Development: Handstand walk

1. 3 x 1 Wall walk + 15-30 sec Wall-facing HS Hold
2. Accumulate 1 min HS Hold
3. Accumulate 20-30 shoulder taps, try to stay in place.
4. 2 – 4 – 6 – 8 – 10 m HSW

6x2min ON 1min OFF

A)
12 Ilmakyykkyä
9 Boxin ylitystä
6 T2B

3min lepo

B)
6 Raakarive 45/35kg
6 STOH
9 BOB

-Tee 3x A + 3x B, jatka siitä mikä jäi kesken