Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good morning
6 hrpu
4 squats

Metcon/*Rx(18)
30 burpees over the bar
15 cleans 135/85-*205/115
20 burpees over the bar
10 cleans 135/85-*205/115
10 burpees over the bar
5 cleans 135/85-*205/115

clean and jerk(12)
5x1-work up

Finisher
2 min hamstring stretch
30 w raise
50 dbl crunch

RX
For time;
20 reps of floor press @ bodyweight
30 reps of back squat @ bodyweight
40 reps of deadlift @ bodyweight
- Each minute do 4 burpees (starts with burpees)
- RX+: Take bar from the floor for the back squat
- 20min Cap

Scaled Option
For Time;
30 reps of floor press @ approx 50% of max
40 reps of back squat @ approx 50% of max
50 reps of deadlift @ approx 50% of max
- Each minute do 3 burpees (starts with burpees)
- 20min Cap

'Master of the Universe 2.0' commemorates Kristian P achieving 500 workouts at CrossFit Central Helsinki.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 sl deadlift
8 walking knee grab
6 deadlift w/bar
4 push ups/hspu
2 ttb

Metcon/*Rx(15)
50 db snatch 35/20-*50/35
40 burpee broad jumps
30 ttb
20 strict press/push-ups/*strict hspu
10 pull-ups/c2b/*muscle-ups

hang clean + squat/pwr clean plex(12) work up or practice

Finisher
2 min ham stretch
:30 sec mod y hold per
:60 L hang

Neljä 10 minuutin pistettä. Pisteiden välillä minuutin tauko
1. 10 min. jokaisella alkavalla minuutilla 100 m soutua (loppuminuutti taukoa)
2. 10 min. jokaisella alkavalla minuutilla 100 m juoksua (loppuminuutti taukoa)
3. 10 min. jokaisella alkavalla minuutilla 10 kertaa 50/60/75 cm boxin ylitys (loppuminuutti taukoa)
4. 10 min. jokaisella alkavalla minuutilla 10 kertaa yleisliike (loppuminuutti taukoa)

40min EMOM:

1) 5 Power Snatch 70/50kg
2) 5 C&J
3 round of “C2B Cindy”
4) rest

Set a timer for 40min. On the first minute do 5 PS, next minute 5 PC&J and on the third minute one round of C2B Cindy (5 C2B, 10 Push-Up, 15 Air Squat). 4th minute is for rest.Total of 10 rounds.

Scaling: You should be able to do barbell work TnG, decrease the weight if not possible. For Cindy: C2B→ normal Pull-Up, or you can scale the rep scheme: 4 Pull-Up, 8 Push-Up, 12 Air Squat etc.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push-ups
6 frog jumps
8 rkbs

Metcon/*Rx(13)
amrap 13
8 step ups/*box jumps 24/20
4 kbs 53-35/*70-53
2 pull ups/c2b/*mu

clean and jerk (12)
Work up to a hvy

Finisher
2 min hip distraction
100 in and outs
50 band pull aparts

Buy In: 800 Meter Run/1000 M Row
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run/1000m ROW

5 Rounds for consistency and quality
12 Dead lifts 50/35
9 Hang power cleans 50/35
6 Jerks 50/35

The main purpose for this workout is to practice your own pacing.
Start new round on the next minute sharp. Try to keep all the rounds
within 10 seconds apart. Don't go too slow to get the "perfect score".
No one does one round of DT longer than 1:30
Mark down the round times!

6 rounds, E3MOM:
Power Clean + Squat Clean + Jerk, AHAFA + 50 DU

Start a new round every 3th minute. Jerk can be anyhow. Scale if needed.

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Elikkäs 30 sek tauot liikkeiden välissä