4 Rounds for time:

400 m Run
3 Rope climb
8 Handstand Push-up
90 sec. Rest between rounds

EMOM20:
a) 20-40 DU / 30-45s DU training / 40-60 SU
b) 10-15 wb (6/9)
c) 6-10 T2B / kipping leg or knee raises (1-2 sets) / 10-20 v-up or tuck up
d) rest

RPE 8

FRONT SQUAT

4x3 (3 s pause bottom of squat)

E3MOM / 1-2 RIR

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 70-kg deadlift, 38-kg clean, 29-kg snatch
♂ 102-kg deadlift, 61-kg clean, 43-kg snatch

https://games-assets.crossfit.com/s3fs-public/2025-03/CFG25%20Open%2025.3%20Scorecard_V12_tgfredcvbn.pdf?MwtJIN2To7x8TKlCDpPeTdpYH0CUSa5X

AMRAP 8

3 wall walk
5 c2b / pull up
7 deadlift @100/70kg

SCALED AMRAP 8

2 wall walk
5 pull up / low bar pull up
7 deadlift @80/50kg

E4MOM x 3-5 ROUNDS

20/15 echo calories
15 heavy kbs
10 hspu / SCALED PUSH UP

TARGET UNDER 2,5MIN

JERK

3x3 jerk @65-75%
3x2 jerk @75-85%
3x1 jerk @85-90%

For time:

5 rounds:

5 bmu / scaled c2b or pull up
10m kb fr walking lunge @24/16KG
50 DU

TARGET UNDER 10MIN , TIME CAP 12MIN

Warm Up
2 rounds
20/16 calorie row
15/12 calorie assault bike
10 gtoh + halo
10 gtoh with plate
10 plate squat
20 plate hops

Strenght
CrossFit Total 1 training, building to heavy triple on each movement
Back Squat 3reps @60-65% to start and finish at 80-85%
Shoulder Press 3reps @60-65% to start and finish at 80-85% (do 3 singles, instead 3 in a row)
Deadlift 3reps @60-65% to start and finish at 80-85%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do 5-7 sets of each movement, always 3 reps. this includes also warm up sets.
example : 3 reps@35/45/55/65/70/75/80% of 1rm.

Metcon
Emom 15 or 20
1) 8-10 double db thruster @RX DB's
2) 8-10 kb swings @20-24/28-32kg
3) 8-10 ring push ups
4) 8-10 db snatch @22.5kg (1 arm first) R/L
5) rest minute
keep quality/control/sharpness on each movement for all the way. Good treshold work.

Raskaita maastavetoja

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LÄMMITTELY
3-5min ergo
Sitten 3 kierrosta:
10 hyvää huomenta- liike tangolla
20 kuollut ötökkä
16 askelkyykky taakse vuorojaloin

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PRIMER
-nousu ensimmäiseen työpainoon 3-5 toiston sarjoilla

MAASTAVETO
3@70%
3@80%
3+@90%
-2-3min lepo sarjojen välissä

APULIIKKEET
3x max toistot leuanveto, myötäote TAI 3x12 aussi-leuanveto
3x10+10 askelkyykkykävely RPE 9
3x10 suorin jaloin maastaveto käsipainoilla RPE 9
-1-2min lepo sarjojen välissä
-liikkeet voi tehdä yksi kerrallaan tai kiertoharjoitteluna