Aikaa vastaan:

• 25 raaka rinnalleveto riipusta (N 30kg / M 42,5kg)
• 50 DU
• 50 istumaannousu
• 20 raaka rinnalleveto (N 35kg / M 50kg)
• 40 DU
• 40 istumaannousu
• 15 rinnalleveto riipusta kyykkyyn (N 42,5kg / M 60kg)
• 30 DU
• 30 istumaannousu
• 10 rinnalleveto kyykkyyn (N 50kg / M 70kg)
• 20 DU
• 20 istumaannousu
• 5 rinnalleveto raakana tai kyykkyyn (N 60kg / M 85kg)
• 10 DU
• 10 istumaannousu

AMRAP 25 with a partner:
20 wall-ball shots
10 bar muscle-ups/banded pull ups/ring rows
6 wall walk + burpees
– Partners split work as needed.

AMRAP 10

2-4-6-8-10...etc
Push-Ups
Air Squats
Sit-Ups
Burpees

Tempausveto + raakatempaus polven päältä
4 x 1+2 @ 75%

Tempaus
5 x 2 @75-80%

Valakyykky tempausotteella
4x5 @tuntuman mukaan

Week1, day 3
8x4 front squat
@80% of 1rm

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10m+10m ONE HAND OH WALK *KB/DB

20+12 x HIP RAISE with PULLOVER *plate/KB/DB + GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

6-15 x SCAPULAR PULL UPS *1s pito yläasennossa

30 x STANDING PLATE TWIST

20 x COSSACK SQUAT / SIDE SQUAT *alternating

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

---

video: HIP RAISE with PULLOVER 0:23

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+5 x PAUSE FRONT SQUAT *20sec bottom + FRONT SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x SHOULDER PRESS + PUSH PRESS

3 x [1+1+1+1+1] x MUSCLE CLEAN + OHS + SQUAT JERK + SOTS PRESS + THRUSTERS

3+3+3 x TALL POWER CLEAN + TALL CLEAN + DIP CLEAN

2 x [1+1+1+4] x SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

4 x [1+1] x SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

---

SLOW PULL SNATCH + SNATCH
2x[2+1]@barbell, 3x2x[2+1]@55% sn-%, rest btw sets 2min

---

SLOW PULL CLEAN + CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@55% jerk-%, rest btw sets 2min

---

BACK SQUAT
4@up to RPE8 *could do 2-3 more reps,
then DROP SETS 4-5x4@-10% *target load of max ~77%, rest btw sets 3-4min

---

RDL *jerk grip, no shoes - varpaat suoraan eteenpäin
3x8-10@RPE6 *could do 4-5 more reps, rest btw sets 2min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50+40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed

Basic Endurance CrossFit 50 minutes of :

50/40 Calories Any Machine
3 Weighted Chin-Ups
1:00 Plank Hold
50/40 Calories Any Machine
5 Strict HSPU
1:00 Sorensen Hold

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

15 + 8-12 x STANDING DIAGONAL BAND PULL APART + INTERVED ROW *suorinvartaloin tai polvet koukussa

12+12 x CROSS CHOP *plate/db

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: STANDING DIAGONAL BAND PULL APART

video: INTERVED ROW

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

5+5+5+5 x BACK SQUAT + OHS + FRONT SQUAT + THRUSTERS

5+5 x SQUAT JUMP + DROP SQUAT

3+3+3 x MUSCLE CLEAN + CLEAN PULL *full foot + CLEAN

3+3+3 x SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + TALL SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2+2 x TALL SPLIT JERK + REBOUND SPLIT JERK + SPLIT JERK *both side

4 x JERK GRIP SNATCH

---

video: Good Morning Hip Hinge and Lunge

---

A) BENCH PRESS
3x6@80% of last week RPE10, rest btw sets 3-4min

---

B) SPLIT JERK *split both side *rack/blocks
3x[3+3]@80% of last week RPE10, rest btw sets 3-4min

---

C) SNATCH BALANCE + OHS *rack
3x[3+3]@80% of last week RPE10, rest btw sets 3-4min

---

SNATCH + DIP SNATCH
2x[2+1]@barbell, 4-5x2x[2+1]@50% sn-%, rest btw sets 2min

---

CLEAN + DIP CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 4-5x2x[1+1+1]@50% jerk-%, rest btw sets 2min

---

D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x6@80% of last week RPE10, bs-%, rest btw sets 3-4min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:
MIXET: choose the most challenging exercises

1)
20-24 total reps DB MILITARY BENCH PRESS @rpe7 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-60 total reps RUSSIAN TWIST

2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-50 total reps HANGING KNEE RAISE

3)
20-50 total reps HIP THRUST @rpe7 *barbell+weight
40-60 total reps DB FRONT RAISE

Rest as needed

EMOM 12

1) 6 One Arm Devils Press
2) 5 Toes To Bar + 5 Push-Ups
3 ) 8-6-4-2 Fronts Squats