Venytellään reidet ja pakarat

Warm Up
2 rounds

2 min cardio
4+4 squat strech
6+6 single arm plate thrusters
8 scapula pull ups
8 tempo ring rows

Strenght
Thruster from rack or ground 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40+45+50-50% + 6-8 diamond push ups / tricep push ups
rest 2-3 min bwn sets

Metcon

With Partner (3x5min amrap/ 1 min rest bwn amrap's)
max calories
rowing,
ski erg
air bike or bike erg
you go, I go!

16:00 Mobility + Core Workout
17:00 Teens
18:00 EasyWod

9:00 Mobility + Core Workout
10:00 CrossFit Total

16:00 CrossFit Total

Active Recovery Workout 45 minutes :

3-4 minutes Jog
8 Jefferson Curls
External rotations, 8 reps each arm
5+5 Wind Mills
3-4 minutes Jog
Banded Pull Downs, 15 reps each arm
1:00 + 1:00 Pigeon pose
20 Sit-Ups

AMRAP
30sec Serratus slide
5/side Assisted hip flexion
5 Roll into stretch
30sec Neck curl

AMRAP
30sec Alt. single arm shoulder flexion
8-10/side Banded glute activation
12 Alt. barbell sidebends
8-10/side Tibia internal rotation

AMRAP
8-12 Barbell biceps curl
30sec/side Prone hip internal and external stretch
8-10/side Deadbug + knee push
8-12 Barbell wrist curl

Lisätään liikkuvuutta klo 18 ja 19.

3 Power Snatches,
- drop n go!
Every 2 mins for 8 mins
@ 70-80% of 1RM

AMRAP 5

10 Squat w/ Plate 15/10kg
5 Burpees to Plate

Warm Up
banded pulls + banded hip activation
then 2x
2 min cardio
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/5+5 reps@60-65-70% of 1rm snatch
rest 2-3 min bwn sets
Thruster from ground 4x5reps@moderate weight
rest 2-3 min bwn sets

Metcon ( 3 rounds)
Emom 12
1) row x 12/9 calories
2) wall ball shots x 10-12 reps
3) row x 12/9 calories
4) db snatch x 10-12 reps