• deficit
• 1 x abmat
• negative
• pike box hspu
• rest 1:30

BACK SQUAT 2/6
1x5
1x3
1x1
Rest 2min between sets

1) HS Against the wall 4x60s
2) Partner assisted Ring MU or Ring Row Mu 3x5

2:00min Max Cals AssBike/Row/Ski
100 Box Over Jumps with EMOM 2 Devil's Press
100 Burpee with EMOM 10 air squats
2:00min Max Cals AssBike/Row/Ski

and

Finisher:
Wall Sit 4:00min
Every time you split, 10 Jumping Lunges

• Time cap for BJOs and Burpees is 10:00 each (so at clock 12:00 move onto the burpees if you haven't finished the BJOs)

'NOKKO' commemorates Janina K achieving 500 workouts at CrossFit Central Helsinki.

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Floor Press

• Start Moderate and build to Moderate-Heavy
• RPE 7-8, meaning 2-3 reps in reserve

PERFORMANCE
IN TEAMS OF 2...
AMRAP x 25 MINUTES
400m Run / 1½ Stairs
30 Synchro Air Squats
30 KB Sumo Deadlift High Pulls
200m Run / 1 Stairs
30 Cals Bike/Row/Ski
30 KB Sumo Deadlift High Pulls

• P1 & P2 complete Squats (30 each at same time) and Run/Stairs together. All other movements are split as needed.
• RPE 6-7

• weighted
• bodyweight
• negative
• feet on the ground
• rest 1:30

Snatch Balance 7x1

10 min AMRAP
20 cal row
8 HSPU
10 T2B

A) Clean and jerk

Build up to a heavy set of (2 hang cleans + push press + jerk)
- 2 x same weight before adding more weight

B) Push press 5 sets of 5 (65-75% of heaviest set from A)

C) Squats

Back squat 4 sets of 6 @ 67%
Front squat 3 sets of 6 @ 67%

*Prosentit lasketaan 90% kunkin liikkeen ykkösen arviosta.

TAI

Sisäänajokyykyt

”Uusille” tulokkaille otetaan joulun yli ajettavaksi sisäänajokyykyt, joiden tarkoitus on totuttaa vartalo kyykkäämiseen pystymmässä asenossa. Sarjojen pitäisi tuntua keskiraskailta ja asennon säilyttämiseksi täytyy keskittyä.

Front squat 5 sets of 5 front squats. 3s stop at bottom. Moderate weight.