Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(16)
4rds
8 burpee pull ups/*6 burpee bmu
24 bfsu
8 kbs 53/35-*70/53
400m run

3x2 jerk(8)

Finisher
2 min hamstring stretch
15 cuff iso per
60 dead bugs

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(35)
The New CrossFit Total”
Find one rep max for each
Clean(power or squat)
Bench press
Overhead squat (Out of the rack)

3 attempts per lift. You must call your first lift. You cannot decrease the load after your first attempt. You must increase. Choose wisely.

Score equals sum of total lifts.

afterburner(4)
tabata row
Record cals

Finisher
2 hip opener
2 min samson
30 t raise
100 bicycles

5 rounds, E5MOM:

5 Power Snatch @60/40kg
10 Box Jump
Run 400m

Ohje: tee 5 raakatempausta, 10 boxihyppyä ja juokse 400m joka viides minuutti. Lepää jäljelle jäävä aika. Skaalaa toistoja, boxin korkeutta ja painoa itsellesi sopivaksi. Pyri tasaisiin kierrosaikoihin, mutta liiku tehokkaasti ja nopeasti.

Barbell Cycling

4x10 Thruster

Ohje: tarkoituksena on tehdä kaikki sarjat katkeamatta (unbroken). Tee ensin 4 sarjaa tempausta raakana, sitten 4 sarjaa kyykkyyn, ja lopuksi 4 sarjaa thrustereita. Lepää 2-3min sarjojen välillä. Tätä harjoitusta tehdään kolmena peräkkäisenä viikkona, joten jätä korotusvaraa painoihin.
Toistomäärät tulevat olemaan 10-8-6 tässä syklissä.

3-5 rounds:

Run 400m
12 KB Snatch (6+6)
12 Box Jump

Rest 3min between sets.

Ohje: Tee päivän kunnon mukaan 3-5 kierrosta ja valitse intensiteetti, joka tukee sinun kevennettyä viikkoa. Juokse 400m, 12 kahvakuulatempausta (kuula lähtee jalkojen välistä, ei maasta, 6 ensin toisella kädellä ja sitten 6 toisella). Lopuksi 12 boxihyppyä. Lepää tasan 3 minuuttia kierrosten välillä. Pyri tasaiseen suoritukseen.

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Vapaavalintainen keskivartaloharjoite

Scaled Regionals 2017 Event 3

• 30m DB Single Arm Overhead Walking Lunge (25/15kg)
• 100 DU
• 50 Wallball (9kg/6kg)
• 10 Rope Climb
• 50 Wallball
• 100 DU
• 30m DB Single Arm Overhead Walking Lunge

Time Cap: 20min

1) 8 Minute AMRAP for Skill:
- 1-Arm Ring or TRX Row w/ (3-0-X-0) tempo x 3/arm
- V-Ups x 10
- Kipping Pull-Ups x 3-10 (Do not go to failure on these.)

2) Every :90 x 12 Minutes:
- 1st 90 seconds - Strict Pull-Up (Overhand Grip) x 3-6 reps w/ 1 second pause in the bottom. Scale by using a box underneath your feet, performing a jumping pull-up and slowly lowering yourself back down.
- 2nd 90 seconds - Ring or Matador Dip x 3-6 reps w/pause at the top and bottom each rep OR Ring or Matador Support Hold x 10-30 seconds

3) Every 2 Minutes x 12 Minutes, Perform:
- 7 Toes to Bar or Knees to 90
- 9 Box Jumps @ 24/20 in.
(Focus on landing softy on top of the box and step down each rep)
- 15 Meter Backwards Crawl
(Keep low back flat and level like you are attempting to carry a glass filled with water on your back without spilling any of the water. These are not to be performed fast. They should be performed slow and controlled with perfect mechanics. We are far more concerned with building core control and body awareness with this movement versus how fast we can complete it.)

*** Upon completing the 15 meter Backwards Crawl each round, you have the remainder of the 2 minute window to rest. Repeat that pattern for the duration of the 12 minute workout.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(18)
ot 3 min
5 burpees over the bar
10 cleans 105/75-*145/100
200m run

repeat 6x-record all times then average for score

work up to hvy 3 hang clean(12)

afterburner(2)
max rep du's

Finisher
2 min IT stretch
30 cuff iso per
30 oblique crunch

Gymnastics Skill Day:

1) 8 Minute AMRAP for Skill:
- 1-Arm Ring/TRX Row x 5/side
- Plank Body Saw x 5
- Bar Kipping x 10

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Up (3-0-X-0) x 3-7 reps (Scale by using a box under your feet, performing a jumping pull-up and then focusing on taking 3 seconds to lower yourself down each rep)
- 2nd 90 seconds - Matador Dip x 3-7 or Matador or Ring Support Hold x 10-30 seconds

3) 12 Minute AMRAP:
- 3 Wall Walks
- 6 Burpee Box Jumps @ 30/24 in.
- 9 T2B

In Partners. One works on rings one works one on Box then switch.

Round 1 (3.5 min)
25:10 x1 Warm up round

Ring Row
Ring Fly outs
Ring Dips (leg assisted as needed)

Box Jump
Box Shuffle [0:48 in video link]
Explosive Step up [0:38 in video link]

60s rest

Round 2 (12.5 min)
6 minute controlled AMRAP boxes
30s rest
6 minute controlled AMRAP rings.

Ring Row x8
Ring Fly outs x6
Ring Dips (leg assisted as needed) x4

Box Jump x4
Box Shuffle x6
Explosive Step up x8

60s rest

Round 3 (8 min)
You go, I go 8 minute AMRAP One partner works on partner planks. Switch every exercise cycling through rings and boxes.

Ring Row x8
Ring Fly outs x6
Ring Dips (leg assisted as needed) x4
Box Jump x4
Box Shuffle x6
Explosive Step up x8

STEP DOWN from Box jumps and know your limit play within it!

Mark Down Round 2 total of both AMRAPs in results. All others in notes.

30 minutes