AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
*rest remaing time
rest 1 min
AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
*rest remaining time
rest 2 min
AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
*rest remaining time
rest 3 min
AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
GOAL is 360 reps.

Jokainen setti allout! Oksentaminen sallittu, polviin nojailu ei. Kilpailija lepää selkä suorana. Samat kuormat kaikilla. Jos meinaatte ehtiä tekee neljään minuuttiin niin thrusterit UB ja tangon yli mennään kovaa.
Tämä on siis testi, katsotaan sit syksyllä onko tullut kehitystä. Älkääkä masentuko jos ette saa 360 toistoa. (lääkispojatkaan ei päässy kukaan).
Treenin mukainen alkulämmittely, eli sykkeet tappiin jo lämmöissä, muttei kauaa.

Tulos kokonaistoistomäärä.

Start up(14)
stretch 4 mins

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

2rds(8)
30 heels to rear
20 walking ft kick
10 squats

Metcon/*Rx(19)
2rds
27 *bbjo/step 24/20
54 abmat sit-ups
27 cal row/airdyne

db strict press(8)
3x3(hvy

gym goat(8)

Finisher
2 min samson stretch
30 w raise
:30 sec side plank per

Three sets of:

Ring V-Outs x 10 reps

Jumping Squats with Barbell x 6 reps (20 / 40 kg)

Side Planks x 30 seconds each side

Ja erityinen huomio selän suorana pitämiseen, muuten rytkyy tyrät!! :)

Merkkaa hyppykyykyn painot!!

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