3 rounds
3 point dB row 12+12
Upright row x 15

4 rounds
Seated pull down band + stick x 15
Barbell hip thrust x 12

4 rounds
Barbell back extension x 10
Shoulder shrugs x 10

Warm Up
2 rounds
2 min ski erg
2 min bike erg or air bike
15 hip thrust with barbell/light weight
15 double db bench press
15 hollow rocks

Strenght
Military Bench Press 5x5reps, try to use same weights than 2 weeks ago on normal bench
perform 3-5 fast strict pull ups right after bench pressing
rest 2-3 min
Hip Thrust 3-4x8-12reps@50-70% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 32-40
1) 45s moderate bike erg
2) 45s moderate ski erg
3-4) 2 rounds of cindy (time cap 1min 30s)
5 pull ups + 10 push ups + 15 air squats (scale to 4-8-12 reps if better)

Accessory Work
2-3x15-20 single arm bench press with dumbbell
2-3x15-20 reverse hyper
2-3x 20 alt leg v.ups + 20 heel overs + :10-15 Flutter Kicks
rest as needed

Warm Up (15min)
2 rounds
2 min cardio
10 step back lunges + 10 glute bridges
10-15 goblet squats
10+10 plate press
:20-30 knee tuck hold
then some squat mobility and start workout sets

Strenght (25-30 min)
Back Squat 12-10-8 and last set 8-12 reps , building in weights.
rest 2-3 min bwn sets
Shoulder Press 3x8-12 reps
rest 2-3 min bwn sets

Wod
For 12 minutes (target is 3-4 rounds)
10+10 suitcase deadlifts
10+10 half kneeling press
16-24 alt leg v-ups

Käytä 15 min ja rakenna päivän maksimikuorma kelkan työntöön. Matka noin 8 m (yksi siivu matolla)

GO EVERY 7 MIN. x 4

A1. In 7 min time window, perform:

150 DU/300 SU
15 x devils press @22,5/15kg
20m OH Lunges @1 x 22,5/15kg DB
25 Weighted sit up @9/6 kg slamball

A2. In 7 min time window, perform:

20 x hang kb squat clean @ 1 x 24/16kg
24 x Push press @ 1 x 24/16kg KB
28 Pistol squats (SC: band/different one legged squat variations or single leg box squats)
32 Wallball 9/6kg

• Aim to get at least 90s. Rest between sets.

5 sets:
4 Shoulder Presses @90% of todays 4RM
- Rest as needed btw sets

Basic Endurance CrossFit 45 Minutes :

42/35 Calories Any Machine
5+5 WindMill
20 Banded Biceps Curls
0:30 Sorensen Hold
42/35 Calories Any Machine
3+3 TGU
1-3 Skin The Cat
1:00 Plank Hold

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~75-80% jerks

Easy pace cardio
3 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 tng deadlifts @35-40% of 1rm, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 ghd sit ups , go every 1 min

rest 1-2 min and then

3 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 10-15 kipping pull ups, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 10-15 wall ball shots , go every 1 min

Open Prep Treeni 1
3 sets
20 deadlifts @85/60kg
20/16 calories air bike, run, ski, row, bike erg
20 pull ups
20 wall ball
rest 2 min bwn sets
Tee nämä setit nousujohteisella vauhdilla, joka kierros lisätään vauhtia ja opetellaan
tunnistamaan itselle sopivaa tyoskentely vauhtia.
Tee kaikki setit niin että pidät moderate pace cardiolla (20-30 min pr pace)
eka kierroksella teet liikkeet 3ssa osassa niin että pidät taukoa 10 sek välissä
toka kierroksella teet liikkeet 2ssa osassa ja sama 10 sek tauko vaan
3 kierroksella liikkeet putkeen niin et tauko on ainoastaan 10 sek kun vaihdat liikkeeltä
toiselle.
Huom. Tämä on harjoitus, ei ole tarkoitus vetää kisavetona. Ne kisavedot on openeissa.

Open prep 2
emom 12
odd : 6-8 burpee box jump overs
even : 30 sec of ghd sit ups

Warm Up
2 rounds
2 min air bike (add speed)
10 lunge elbow to floor + streching
10 scapula rolls + 5-10 kipping pull ups
20 alt leg v-ups

Metcon
Air Bike
3.5 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 2 min
4-5 x1min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 1 min bwn

Gymnastic Strenght
Ring Muscle Up
3x:20-30 ring support hold , jalat yhdessä ja pikkusen edessä suorana
3x:20-30 ring dip hold , jalat yhdessä ja pikkusen edessä suorana
3x6-8 ring/bar kip swings
then
perform set of double unders 20-50 reps + set of ring/bar muscle ups right after (goal 3-6 reps )
make total reps 15-30 and use 4-6 sets to accomplish it.
rest 1-2 min bwn setss

Accessory Work
3-5sets of 1 wall walk to 1-2 shspu x 2 times
3-5 sets of 6-10 strict chin ups / weighted chin ups
3-5 sets of 16-20 bicycle crunch + 8-10 side plank hip touches
rest as needed