Back squat

3x6 (3s negative)

E3MOM / 2-3 + RIR

LIGHT-MODERATE WEEK 4/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side WALL PRESS DEAD BUGS
10+10x BACK EXTENSION + ROLLING BACK
5x/side 1-LEG RDL & 1-LEG RDL with rotation *plate
5x/side ALTERNATING 1-ARM CAMEL POSE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: WALL PRESS DEAD BUGS

video: ROLLING BACK

video: 1-LEG RDL

video: 1-LEG RDL with rotation 0:29

video: ALTERNATING 1-ARM CAMEL POSE

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MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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BLOCK POWER SNATCH from ABOVE KNEE + SNATCH from ABOVE KNEE + SNATCH BALANCE *kaikki tempaukset pukeilta
2x1x[1+1+1]@barbell, 3x1x[1+1+1]@60-65%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
3+5@barbell, 3x1x[3+5]@last week drop sets 95%, sp-%, rest btw sets 2min

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BACK SQUAT
3x1@80%, bs-%, rest btw sets 3min

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RDL *jerk-grip, use straps
5@80%, 5@85%, 5@90%, jerk-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

2025 CrossFit Games Semifinals - Event 4

5 rounds, 2 mins each, for max reps of:
8 Shuttle Runs, ( 1 rep = 2x10m)
10 Clean & Jerks, 60/43kg Scale to 7 reps as intermediate/beginners you are able to spend 15-20" with the burpees!!
max reps in remaining time Lateral Burpee Over Bars
Rest 1 min

Use light weight so you can do sets of 3-4 consistently with quick rests!

MODERATE - HEAVY WEEK 6/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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SNATCH HIGH PULL from MID-THIGH + MUSCLE SNATCH + OHS + DROP SNATCH + TALL SNATCH *high pull - elbows up, *tall & drop - starting position with heels up

2× 2+2+2+2+4@barbell, rest btw sets 2min

BLOCK POWER SNATCH from MID-THIGH + BLOCK SNATCH from MID-THIGH + SNATCH BALANCE
2× 1+1+1@barbell, 1+1+1@up to 71-74%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *tall - starting position with heels up
*high pull - elbows up, *split jerk both side 1+1

2× 2+2+2+4+2@barbell, rest btw sets 2min

BLOCK POWER CLEAN from MID-THIGH + BLOCK CLEAN from MID-THIGH + SPLIT JERK
*starting position from MID-THIGH or ABOVE KNEE -> mikäli rinnallevedon vastaanoton syvyys tuo riskin osua levypainoilla boksiin, tässä tapauksessa lähtö korkeus polven yläpuolelta, *split jerk both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 71-74%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + 1¼ FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
2@up to 95-98%, 3×3@85-88%, rest btw sets 3min

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SNATCH PULL to HOLD + SNATCH PULL from MID-THIGH *1-2sec hold full extension
2+3@80-85%, 2+3@85-90%, sn-%, rest btw sets 2min

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video: BLOCK SNATCH 0:43 from mid-thigh

video: 1¼ FRONT SQUAT
Front squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion.

video: SNATCH PULL to HOLD
*Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: SNATCH PULL from MID-THIGH 0:18 HANG SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× ROLL ABS

10× BACK EXTENSION *kuorma yläselän päällä, plate/db

10× + 10× SEATED CABLE ROW + LU RAISES *seated cable row wide neutral grip - lapiokahva

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video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

Warm Up
3 rounds
1 min row
5 inch worm with different versions of it
10 curtsy lunge + 5 plate overhead squats
5 strict pull ups + 5 strict toes to bars

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/3+3/2+2reps@60-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60+3x70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40 and 3x50% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

4 RFT (time target sub 3.5min)
20-30 du + 2-3 ring mu / bar mu/ burpee c2b pull ups
rest until 5:00
3 RFT (time target sub 3.5min)
5+5 db snatch @rx db + 5+5m hs walk or 2 wall walks
rest until 10:00
4 RFT (time target sub 3.5min)
20-30 du + 2-3 ring mu / bar mu/ burpee c2b pull ups
rest until 15:00
3 RFT (time target sub 3.5min)
5+5 db snatch @rx db + 5+5m hs walk or 2 wall walks

you can go +2.5-5kg heavier db on snatch if you like!

Front squat

4x3 (3s pause)

2-3 RIR / E3MOM

E90s x 9sets:

power snatch
3-3-3
2-2-2
1-1-1

BUILD UP 70-90%

ANNIE with pair

FOR TIME:

50-40-30-20-10

DU
SIT UP

Single naruhypyt tuplamääränä, toistot tasan parin kanssa.

Korttelin ympäri juoksu/laite

30 yleisliike
15 raaka rinnalleveto + työntö riipusta

Korttelin ympäri juoksu/laite

50 boksihyppy
15 raaka tempaus riipusta

Aikaraja 35min

Back squat pyramid 60-100%

10-8-6-4-2-4-6-8-10