400-m run (5 kierrosta käytävässä)/Row 500m/Bike 1000m
30 walking lunges
30 pull-ups/ring rows
Start at 15:00 and go to completion:
3 rounds for time with a partner:
400-m run (5 kierrosta käytävässä)
20 wall-ball shots
20 toes-to-bars
– Run together; split the remaining work evenly.

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x BACK EXTENSION / SUPERMAN
5x DEPTH DROPS (low) *pysäytä pudotus koko jalkapohja lattiaassa siihen syvyyteen mikä haastaa eniten, esim. syväkyykky, vedon heikoin kohta, työnnön dippisyvyys
15 x REAR DELT FLY *banded/plate
15 x CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
39 reps

3 x GOOD MORNING SQUAT PUSH PRESS *jerk grip, get on your toes to balance!

3 x PRESS from SPLIT + 3 x OH SPLIT SQUAT *do the “worse side” first

3 x SHOULDER PRESS + 3 x PUSH PRESS
3 x POWER JERK + 3 x SQUAT JERK

3+3 x STEPPING JERK BALANCE *rytmi taka-etu
3+3 x SPLIT JERK *rytmi taka-etu -- palautus etu-taka

3 x SNATCH PULL *full foot + 3 x clean PULL *full foot

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DEFICIT SNATCH PULL to HIP + DEFICIT SNATCH *tc ~20-30min, punainen palamatto jalkojen alle
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK + SPLIT JERK BTN *tc ~20-30min
2x2x[1+1+1]@barbell, 1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

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HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
3x1x[1+1+1]@70%, bs-%, rest btw sets 3min

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SUPERSET: quality -- TEE JOS EHDIT / JAKSAT

3 rounds: NO SHOES

8x DB SEATED SHOULDER PRESS
12x LU RAISES *plate
12x BARBELL BICEPS CURL *vastaote, tanko nenään...

Rest as needed

Maastaveto 3x2 (80-85-90%)

Yhden käden kulmasoutu 3x20 / käsi

Sivutaivutus 3x20 / puoli

Facepulls 5x20

Pendlay Row 5x5x30-35%

Kyykky 2x75%, 3x7x55%

SJMV 4x12x35-40%

Warm Up
2-3 Sets
10 Slant Board Good Morning (per leg)
8 Eccentric Toes to Bar
16 Prone PVC Behind Neck Press
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Hip Muscle Snatch
3x3reps@35-50%

Snatch Grip Push Press behind neck + Pause OHS (2s pause at bottom)
2x2+2reps @60-65%
3x2+1 reps@70-75%

Power Snatch
5x5, building to heavy 5 rep set, starting @50% of 1rm and finish at 75-80% of 1rm power snatch
no barbell dropping until last rep, if possible. and not tng snatches.
rest 1.5-2 min bwn sets

Strenght
emom 10 of:
1 back squat @60-75%, building up. do 2-3 sets at same weight, last weights around 70-75% of1rm

Metcon Prep:
2 sets
150/200m row
7 wb
7 ttb
rest 1 min bwn set

Metcon

Go new set every 3 minutes for 3-4 times
220/250m rowing
15 wb
10-15 ttb
time cap 2 minutes per set

• Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x HIP RAISE with PULLOVER *plate
15 x BANDED FRONT RAISE
5 x SQUAT JUMPS
15 x HEELS ELEVATED SQUAT *nostolavan reunalla
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *jerk grip + 3 x MUSCLE CLEAN
3 x FRONT SQUAT + 3 x SOTS PRESS *kyykyssä punnerrus, oma syvyys
3 x SHOULDER PRESS + 3 x PUSH PRESS
3 x ninja TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x PUSH JERK
3 x TALL CLEAN *lähtö koko jalkapohja lattiassa + 3 x POWER JERK *Land “hands and feet together”.

CLEAN HIGH PULL from POWER POSITION + CLEAN from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
CLEAN HIGH PULL from KNEE + CLEAN from KNEE
CLEAN HIGH PULL + CLEAN

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POWER CLEAN + FRONT SQUAT + POWER JERK *tc ~20min
2x1x[1+2+3]@barbell,
1+2+3@up to the maximum of the day, then do 1+2+3@90% of that max, jerk-%, rest btw sets 2min

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HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION *pull full foot, Halting -hold this position for 2-3 seconds before returning the bar to the floor, Pull from PWR POS. hold this position for 2-3 seconds before pull.
2+2+3@78%, 2+2+3@85%, 2+2+3@90%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS *tc ~20min
1-2x1x[5+2]@barbell, 5+2@up to the maximum of the day, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS *tc ~20min
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, ohs-%, rest btw sets 2min

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2+2@65%, 2x1x[2+2]@70%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
40-60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10x SPANISH SQUAT *bw

Rest as needed

(15 mins )
Deadlift
4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.

8:00 Back Squat 1RM ( 16.11.2024 )
9:00 Mobility + Core Workout

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Back Squat 1RM ( 16.11.2024 )

Tempaus