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

For time

15-12-9
hang squat clean @60/40kg
ttb

rest 5min

15-12-9
power clean @60/40kg
burpee box over
.
.
.
For time SCALED

12-9-6
hang squat clean @50/35kg
ttb

rest 5min

15-12-9
power clean @50/35kg
burpee box over

TOTAL TARGET WITH REST UNDER 13MIN, TIME CAP 16 MIN

On the minute x12:
Odd: 3 Front squats
Even: 6 Back squats

@ 63%/Back squat 3RM

Partner workout, you go I go
Alku-chipperi (edestakaisin)


6 (legless) rope climbs

8 Devil’s press (2x22,5 / 15kg)

10 Double DB OH lunges

12 MU (rengas tai tanko)

14 Power clean & jerk 70/50kg

16 (deficit) HSPU

18 HEAVY WB

20 C2B

(tc 24 min)

4 min REST

3 rds

400 m ROW

20 m HS WALK / 30 shoulder taps

30 T2B

30 GHD sit ups


(tc 16 min)

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x REVERSE HYPER
5 x LOW BOX JUMPS
8+8 x PILATES BICYCLE CRUNCH
8 x OH DUCK WALK *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
36 reps

3 x RDL *sn grip + 3 x MUSCLE SNATCH
3 x OHS + 3 x PRESS IN SNATCH *kyykyssä punnerrus
3 x PRESSING SNATCH BALANCE + 3 x HEAVING SNATCH BALANCE
3 x ninja SNATCH DROP + 3 x ninja TALL SNATCH *lähtö koko jalkapohja lattiassa
3 x SNATCH DROP + 3 x TALL SNATCH *lähtö koko jalkapohja lattiassa *Land “hands and feet together”.

SNATCH HIGH PULL from POWER POSITION + SNATCH 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
SNATCH HIGH PULL from KNEE + SNATCH from KNEE
SNATCH HIGH PULL + SNATCH

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HIP NINJA POWER SNATCH + HIP SNATCH *tc ~20min
2x1x[2+1]@barbell, 1+1@up to the maximum of the day, then do 1+1@90% of that max, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
2+2+3@78%, 2+2+3@85%, 2+2+3@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS *tc ~20min

OR
PUSH PRESS + POWER JERK *tc ~20min
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
2+3@65%, 2x1x[2+3]@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

12x LAT PULLDOWN WIDE GRIP
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESS

Rest as needed