3 kierrosta

10 raaka rinnalleveto 70/48kg tai n. 70%
20 cal laite

Aikaraja 10min

4 x 4 push press
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

4x12 back squat 65-70%

Inverted chest to bar row
4 x every 90s.
8, 2s.hold at the top

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Focus & Intent
-every rep touches the bar to same spot as in chest to bar pull up
-set the bar to a hight to serve your hight and strength
-focus on keeping tight hollow body position

Back Squat
3x5r @ 80%
90s. Recovery

Strength (load)

Push press, 5 sets of 5. Every 2:30. AHAP!
Score: total kg lifted.

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

Metcon (no result, for quality)

EMOM for 30 minutes of:
1:) 1-3 Rope climbs
2:) 1 round of Cindy
3:) 1-3 Skin the cats
4:) 1 round of Cindy
5:) Rest

1 Round of ”Cindy”:
5 Pull-ups
10 Push-ups
15 Air squats

Accessory:

4 rounds of:
20 prone dumbbell row on a bench*. (10/10)
15 JM press

1 min rest between rounds. Try to go heavier than last week.

*Aseta penkki kahden laatikon päälle. Mene mahallesi penkin päälle ja ota käsipainot käsiin. Paina otsa penkkiä vasten ja vedä kulmasoudun tavoin kädet vuorotellen täydestä riipunnasta penkkiin/hartiaan kiinni.

Then

100 prone arm circles**
100 banded tricep push down

Split as needed.

**Ota pienet kiekot (1,25kg) käsiin. Mene mahallesi makuulle niin että kädet ovat hartioittesi alla. Nosta kädet ilmaan ja ala tekemään käsillä rintauinnin kaltaista laajaa liikettä ympäri. Vie kädet ensin pitkälle eteen, sieltä laajalla kaarella vartalon sivuille ja sitten vedät kädet takaisin rinnan alle. Kädet eivät saa osua maahan liikkeen aikana. Rinta ylhäällä ja jalat maassa. Tuntuma vahvasti yläselässä.

30 toes-to-bars
20 air squats
10 push ups

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Goal & Intensity:
-The pre-WOD builds efficiency and rhythm in the kipping chest-to-bar. The main workout develops stamina for the core, upper body, and legs by combining different movement patterns.
-Steady, sustainable pace across 20 minutes – not an all-out sprint. Focus on keeping rhythm in the toes-to-bar so you can last for multiple rounds.
-Break the reps into small sets from the beginning to avoid burning out too early.
RPE: 7 – strong but controlled effort where technique remains consistent.
Why: This workout develops endurance, strength, and skill at the same time – a combination that is key in CrossFit. Toes-to-bar challenge the core, air squats build the legs, and push-ups strengthen the upper body, creating balanced capacity.

3-position power snacth
6-8 x (1+1+1)
-hi-hang, above knee, below knee

3-4 rounds for quality
6-8 db bench press
6-8 inverted ring row
20m db death march

• one second pause at the top of ring rows and bottom of bench press