CrossFit Open 20.2 - partner version

30min AMRAP in pairs (YGIG full rounds)
4 double DB thrusters 2x22,5/2x15kg
6 toes to bars
24 double unders

2 x AMRAP 15min with 90 sec rest between

A. AMRAP 15
15m Sled Pull (Semi Heavy)
+
10...15/7...10 Cal Row

B. AMRAP 15
10m Sled Push
+
B1. 10/7 Cal Ski
or
B2. 10/7 Cal Echo bike
or
B3. 10/7 Cal BikeErg

Athlete does the Sled pull/push + Cals on machine, then back to the line to wait his/hers turn

BikeErg intervals (FTP)

4 x 10:00 @ 95-100%FTP20

– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 10:00 of work (95-100%FTP20), followed by the 5:00 recovery interval @ 40-60%FTP20.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. This week’s long bike intervals are traditional FTP intervals. You’re building your capacity to endure at your threshold pace. These steady efforts will become challenging as you get deeper into each interval, do your best to stay within pace.
The 5:00 recovery intervals help your body to further clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Improve your muscle endurance and ability to sustain moderate power output on the bike.
Session RPE/Feel. 7-8/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These will start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile, choose a pace that you can repeat for all 3 intervals.

In pairs, you go, i go, for time:

Buy in: 2000 m row

100 Wallball 9/6 kg
80 KB swing 24/16 kg
60 T2B
40 Thrusters 60/42,5 kg
20 synchro bar over burpees (lateral)

Cash out: 200 DU

3 kierrosta
1 min Souto metrit
30 sek lepo

3 kierrosta
1 min askelkyykkykävely pallo olalla 9/15/20kg
30 sek lepo

3 kierrosta
1 min Yleisliike + tasajalkahyppy
30 seko lepo

3 kierrosta
1 min Seinäpallo 3/4/6kg
30 sek lepo

Treenin kesto 18 min

3-5x3-6 false grip strict ring pull ups palms forward

4 sets kipping in dip down position(on blocks and dumbells or rings)
4x2-5kipping ring dips(on blocks and dumbells or rings)
5x1-6 kipping c2r

5x1-3 baby muscle ups
3-5x10-30s false grip hang

Add one set every week where mentioned. Try to add reps, but also try to save at least one rep in bank.

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, pp-%, rest 2-3min

3 rounds with partner

1000/850m row
80m KB farmer's walk 2x32/24 (8x10m)
60m walking lunge (6x10m)
40 wall ball 20/14
20 burpee broad jump

Share reps with partner

EMOM x 32

1) echo
2) wall walk
3) shuttle run
4) ttb