Warm up(0:00-10:00)
1:00 min
Easy Bike 
Active Spidermans

:45 sec
Medium Bike 
Active Samson

:30 sec
Faster Bike 
Air Squats

Dumbbell warm up
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(10:00-15:00)
Pigeon pose-1 min per
Child's pose-2 min

Skill/Teach(15:00-
Wallball-chest tall, ball high, relax arms

Movement prep:
5 front squat
5 push press
5 thrusters
5 wallballs

Dumbbell snatch
Zip the coat
Punch up

Movement prep:
Perform with 1-Arm, then switch. 
5 Deadlifts 
5 Deadlift + Shrug 
5 High Pulls 
5 Dumbbell Snatches

Toes to bar
Find hollow and arch

Movement prep:
:20 seconds Hollow Hold 
:20 seconds Arch Hold

followed by…

5 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Movement substitions:
Feet to Space 
Knees to Chest

Metcon(18)
"18 wheeler"
Amrap 18
18 cal airdyne
15 wallball 20/14
12 db snatch 50/35
9 toes to bar

-If unable to bike sub 12 cal row

Opt(12)
5x100m shuttle run(50m dwn/50m back)
1600m run/walk-run 400m, walk 400m-rpt
3 muscle ups with 3 ring dips on the last set superset w/8 reverse fly x3
5x1 snatch

Finisher
30 band pull apart
1 min s/a para stretch
60 tucks
2 min hamstring stretch

Kirjoittele vapaasti fiiliksiä kisasta.

For time:
10 x Strict Handstand Push-Up
100 x Air Squat
8 x Strict Handstand Push-Up
80 x Air Squat
6 x Strict Handstand Push-Up
60 x Air Squat
4 x Strict Handstand Push-Up
40 x Air Squat
2 x Strict Handstand Push-Up
20 x Air Squat

14min time cap

'The Hotel Room' commemorates Hans achieving 1000 workouts at CrossFit Central Helsinki.

ELLI 9kk ja +7 kg:a

AMRAP 12

7 Snatch + Clean and Jerk
9 Pull-Ups
35 Wall Ball Shots 4/6

Elli on salimme todellinen Painonnostaja - Tällä treeenillä jokainen tuntekoot mitä työtä on tehdä Tempausta ja Työntöä kovaa kuten Elli SM-kisoissa!!

Paljon tsemppiä Ellille perheineen kohta alkavalle Äitiyslomalle ja perheenlisäykseen, se on niitä elämän pieniä ihmeitä.

10 rds every 90s.

5 squat clean 65/45

Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 db sn
4 push ups

Metcon/Metcon-comp(16)
40-20-10
db snatch 35/20-*45/30
burpees
then
400m run

5x1(15)
hang snatch + sq sn plex
work on form

Finisher
2 min hamstring stretch
30 w raise
30 v-ups

In teams of 2 – complete as many rounds and reps as possible in 30 minutes of:

30 Wall Ball Shots (6/10 kg)
30 Pull-Ups ( kokeilkaa: molemmat roikkuvat tangossa koko ajan, leuka vuorotellen...! )

30 Box Over
30 Single Leg Kettlebell Deadlift (16/24 kg)![]

21-15-9
ring dip
push up
pull up

MVMT PREP
Lax Ball - Forearm, Tricep, Piriformis
Lizard stretch with Reach
Beast Wave
Beast Torsion Control
Dowel Series
- passthroughs
- press
- External rotation
(10min)

Strength One
(Warm up: 5 zombie Squats)
Front Squat 5x8
Kneeling SA Row 5x8/
2:45- 3:00m
(18min)

It Burns Everywheree
Six station circuit:
Wallballs
Burpees
DB Floor Press
Row
Thruster
Hollow Rocks

Rnd 1 20on:15off,
Rnd 2+3 : 30on: 10off

MVMT PREP
Cat/cow 5
T-spine opener 5/
2mins

Flow-With-Me
Beast Rock X 2
Beast wave unload X 2
Front Step/Kick Through X 2/
Groiners X 2/
Inchworm X 2
Repeat on own rhythm for
6 mins

8 mins

FRIED-DAY
6 stations
2 set ups per station
P1 & P2 work together

Ropes - Trainers Choice*
Hurdles lateral high knees
DBL KB Swings
Wall Ball
Rack Supported Candle Sticks
TRX hamstring Runners

set up stations, Take your marks...AND...FIREDRILL!!
20s ON : 10s OFF/Transition 1 X through (COUNT YOUR REPS THIS ROUN*D)
1 min REST
[4mins]

ROUND 1 (**goal is 2X the reps you had in your FIREDRILL*) : 45s ON : 15s OFF/TRANSITION 1 X through [6mins]
2mins REST
ROUND 2 : 35s ON : 12s OFF/TRANSITION 2X through [9 mins]
2mins REST
ROUND 3 : 45s ON : 15s OFF/TRANSITION You Go, I Go - reps of 10 (1 lap = there and back for hurdles) 2X through [12 mins]

38mins (6min explain & Set Up | 31min CIRCUIT)