LIGHT-MODERATE WEEK 4/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
10+10/side BAND PULL APART + BAND 1-ARM FRONT RAISE
10 step OH WALKING LUNGE with Thoracic ROTATION *plate
10x/side 90/90 HIP FLEXOR STRETCH
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: BAND PULL APART

video: BAND 1-ARM FRONT RAISE

video: 90/90 HIP FLEXOR STRETCH

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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SNATCH
2x3@barbell, 3@up to 80%, sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK + SPLIT JERK *tall flat footed, split both side 2=1+1
2x2x[1+1+2]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1+1@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
3x3@last week drop sets 95%, fs-%, rest btw sets 3min

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SUPERSET: quality

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

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

EMOM 20:
1: 30 DU
2: 9 T2B, unbroken

5 sets of Jerk
Set 1: 1 @75% 1RM Split Jerk
Set 2: 1 @80%
Set 3: 1 @85%
Sets 4-5: 1 @85-85+%
- Rest as needed btw sets

5 sets:
1 Pause Back Squat + 2 Back Squats @85% 1RM Back Squat
- Pause Back Squat: Pause in bottom for 3sec
- Rest as needed btw sets

E2MOM
10-8-6-4-2 BB s.press
*after every set 10 leg lowers

Part 1
3 rounds
1 min rowing
10+10 bulgarian split squats
30-40 weighted russian twits

Part 2
3 rounds
1 min bike / air bike
10+10 single leg RDL
3+3 TGU

Part 3
3 rounds
1 min ski erg
20 cossack squats
3-5 single arm devils press R/L (one hand first)

Partner Workout

Buy in : 3 sets / person
P1: 20 plate thruster @20/15kg
P2: Front plank hold
Then switch!
If You fail the plank, stop the thruster.

REST 1 min

Then 5 mins of max :
Waiters walk (relay, 20m/person)
Then 5 mins of max :
Burpee Pull up (YGIG)
Then 5 mins of max rounds of :
5 plate G2TOH @20/15kg
5 bearhug plate squat
5 push up (chest to plate )
- relay, one round/person

REST 1 mins

Cash out : 3 sets/ person
P1: 20 box jump @60/50cm
P2: Reverse plank
Then switch!
If You fail the plank, stop the boxjump.
Timecap : 32 mins

4 sets:
12/10cal AB
15 GHD
- Rest 1min btw sets

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+4/4+4/4+4reps@60-65-70-75% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon

2 sets for time
850/1000m bike erg
10-20 strict hspu
15-25 toes to bars
20-30 wall ball shots
850/1000m bike erg
rest 1:1 bwn sets
time target is 7-8 min per set. Mennään 80% effortilla läpi.
Eka setti niin että jaat liikkeet 3 osaan, toka setti niin että 2 osaan. Taukojen mitat 5-15 sek välissä.

“CrossFit Football Total”

Power Clean 1 RM
Squat 1 RM
Bench 1 RM
Deadlift 1 RM

*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Your score is the total amount of kilos lifted in 4 different lifts