Annie with a twist
50-40-30-20-10
Double unders
Burpees
Sit ups

Warm up
3 rounds
50 single unders
20 bodyweight RDL
:30 KB OH Hold (R/L)

Workout
3x5 min amrap / rest 2 min bwn
10+10 single arm kb push press
25 double unders/50 single unders

Accessory
2-3 rounds
10-15 Single leg RDL (R/L)
10-15 Single arm upright row (R/L)
20 deadbug's
rest as needed

SESSION 9
Run 60-75 Minutes

Effort level: 7/10
Pace: Half marathon
Ideal surface: Trail or variable terrain

Notes: Increase the time domain by 15 minutes from session 6 if possible but maintain the same steady pace. It’s rare that we would need to run for 30+ minutes in crossfit so use the final half of this set to really focus on maintaining solid breathing and movement mechanics.

5x2 reps (42X1)
4 sec down, 2 sec pause and finish.
Focus on good mechanics and keeping as good as possible control on squat. Keep weights moderate.

A.
Row/Bike/Run 60s.

2 rds:
5 Walk out + Push up
5+5 Spider lunge + twist
10 Air squats
15 Sit ups

Row/Bike/Ski 60s.

2 rds:
3-6 Deadlift
3-6 Hang Power clean
3-6Push jerk
20-30 Double Unders/Single Unders

Mobility...
- Shoulders
- Ankles
- Lunge complex

B.
Squat clean:
Find a heavy 1

C.
AMRAP 10:
30 Double Unders
10 Hang Power Cleans (60/40kg)
30 Double Unders
10 Push Jerks (60/40kg)

• Ohjeistus:

• B: Etsi päivän raskas yksi toisto. Etene n. 95% asti ja mikäli kulkee, niin voit laittaa enemmän. Älä revi kuitenkaan väkisin.

• C: Pyri tasaiseen rennon reippaaseen tahtiin. Tangon tulisi olla sen verran kevyt, että kykenet suorittamaan aina 10 toistoa 1-2 osassa.

• Skaalaa tuplissa toistoja alas, jos tarve vaatii, tai hypi singlejä.

MIXED FITNESS + ACCESSORY

A: For time:
150 Squat jumps
EMOM- 5 Burpees

B: Superset 3 rounds of:
6 Nordic curls
30s Wall sit
30s Glute bridge hold

emom 10-20
3-5 pull ups + 6-10 push ups + 9-15 air squats

52min EMOM

Diamonds: v-up/tuck up

Clubs: burpee

Spades: goblet squat

Hearts: kb-swing


This is a 52min workout.
Flip a card from the deck on the minute and do the number of reps as needed. Rest the remaining time.
Jacks = 11, Queens = 12, Kings = 13, Aces = 14.

Mobility:

Shoulder IR PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs

RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x

No Equipment Ninjas

Strength: 5 x submaximal sets of wall facing HSPU

(scale to wall faci n eccentrics or pike push ups)

then:

Every 2min for 5 rounds: 10 tempo z press into 20 shoulder taps

finisher: accumulate 2min in a half supine batwing, every time you break = 10 sleeper PNF each side

Single Arm Samurai

5 Rounds

Kettlebell ladder Snatch + Push press 1 - 4

*Repeat on opposite arm (90sec rest between rounds)

Full KIt Wankers

Shoulder press

Build up to a 10RM in no more than 4 attempts.

Complete 25 reps at that weight in as little time as possible.
Every break, complete 5 strict pull ups
Post (25 rep) time and load

WOD

"Blackjack"

20 down to 1

push-ups

1 upto 20

Abmat-sit ups

Gymnastics
10 min Emom
Hspu 1-6
T2b 4-10

2min rest

10min Emom
Dip hold 10-20s (Top & Bottom)
Chinese plank 20-30s (Face up)