EMOM 42

1 minute : Bike 16/11 Calories
2 minute : 8 Burpee Box Jumps 24"/20"
3 minute : 5 Chest to Bar + 10 Push-Ups
4 minute : 6 + 6 Hang KB Snatch 24/16kg
5 minute : 30 Double Unders
6 minute : 3 Wall walks
7 minute : Rest

(22.3 repeat)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀(29, 34, 38 kg)
♂(43, 52, 61 kg)

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Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
(20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
(29, 38, 47 kg)

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Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb (20, 25, 29 kg)
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb (29, 38, 47 kg)

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Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
(15, 20, 25 kg)
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
(20, 29, 38 kg)

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Goal & Intensity:

The CrossFit Open 25.2 workout is intense and requires careful preparation. Here are some tips to support your performance:
- Identify your weaknesses and plan your pace accordingly.
- Start calmly: The first round may feel easy, but starting too fast can backfire later. Keep your heart rate under control and save energy for the end.
- Break up reps wisely: Avoid exhaustion by splitting movements like pull-ups and thrusters into smaller sets. This helps maintain a steady pace throughout the workout.
- Focus on double-unders: Stay relaxed and breathe steadily during double-unders.
- Manage thrusters: Take a deep breath at the top of each rep and avoid resting with the bar on your shoulders. If needed, break thrusters into smaller sets.

RPE 9-10

Good luck and have fun with your workout!

• Coach Minna

Push press 3x8

5x3 Back Squats

• Build up to max

3 rounds
12 landmine RDL
12 Gorilla row
20 sit ups
1 min rest

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Goal & Intensity
-Strengthen the posterior chain, upper back control, and build low-intensity capacity.
-These movements directly support your lifting technique and posture.
-Steady, burning tension in the back and core with no rushing. Every rep clean, breathing calm.
RPE: 6–7 – enough to feel it, never sloppy.
Why this training: Post WOD builds support muscles that improve bar control and reduce injury risk.
Tip: Pull the shoulder blades slightly back and down on every RDL and row—feel the upper back, not just the arms.

60 min sulkapalloa.

BENCHMARK
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

Scaled Wod
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks
12/14-cal ergo
– Perform 5 clean and jerks with one arm, then 5 with the other.

6-8 x 2 clean
- find a heavy set of two

For time:

Row 500m
10 Shoulder press 40/30kg
10 push press 40/30kg
x3

Row 500m
10 bent over row 60/40kg
10 kb highpull 32/24kg
x3

x1=molemmat ovat suorittaneet liikkeet!

10-8-6-4-2-4-6-8-10
Push Press
power clean

Timecap 12 min

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Goal & Intensity
-A fast barbell couplet that challenges shoulder stamina and explosive hip drive without going to maximal loads.
-Smooth, repeatable sets early; controlled breathing and clean mechanics as reps climb back up.
-Same barbell for both movements; choose a weight you can cycle confidently in the middle rounds.
Time cap: 12 minutes.
RPE: 7–8 — uncomfortable but technically sound.
Tip: Use your legs aggressively in the push press and keep the bar close in the power clean to save grip.
Post-WOD: Focus on quality and control — this is accessory work, not conditioning.