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.

3-4 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

8 x E90SEC
power clean + front squat + jerk
- find a heavy set

E2MOM
tng power clean + jerk (5+5)
- find heaviest complex in 5-7 sets, start light

"The Chief"

AMRAP in 3 minutes

3 Power Cleans
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

AMRAP (with a Partner) in 40 minutes

50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split work between partners as needed. Run together.

EMOM 25

1) double unders
2) bar MU
3) walking lunges
4) toes to bar
5) rest

RPE 7

-choose your reps per wanted RPE

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Goal & Intensity:
-Practice skill, strength, and endurance in one balanced workout.
-Movements challenge different areas, but the rest minute keeps the pace under control.
-Steady effort by choosing your own reps to match RPE 7. Aim for quality reps without running out of time in the minute.
-Focus on movement quality throughout, especially on bodyweight skills.
RPE: 7
Area of training and benefit: This workout develops body control, strength, and conditioning all at once. It is valuable practice because it teaches pacing and keeping movement quality under fatigue.

Build to daily technical heavy 1
in 10 min