Chinese DB Row

3 x 8
3 x 5

Go Every 3:00

Basic Endurance CrossFit @ HR Zone 2-3 ( 50 minutes )

10 + 10 Suitcase Deadlift w/ KB
30 Russian Twist
10 Scapula Pull-Ups
5 Inc Worm
10 + 10 Box Lowers
30 Fluter Kicks
20/15 Cal Any Machine

3-4 rounds

5+5 seated press
10 bicep curl
20-30s L-hang

4x5min AMRAP

A) 12/9cal echo bike, 5 power clean@60/40kg

B) row calories

2min rest between amraps

TARGET FIRST ROUND VK1, NOT TOO FAST, SECOND ROUND FASTER VK2+/HEAVY BREATHING

• (weighted) Strict pull ups 4,3,2,3,2

Merkkaa tähän Pull ups

Kyykky 2x3x70%, 2x80%, 3x1x90%

Sumo-maastaveto 3x6x70%

Jalkanostot maaten 5x8-15
-lisäpainolla, joko kässäri tai kumppari

6x2 Tempo Back Squats @75% of 1RM Back Squat
- 5sec down
- Rest 2min btw sets

Warm Up
3 rounds
1 min air bike
8+8 suitcase deadlifts
8+8 single arm push press
8 box jump, step down
16 heel over db's

Strenght
3-4 sets of
8 deadlifts @60-70% of 1rm + 8 high box jumps 60/75cm
rest 2-3 min bwn sets

Intervals
3-4 sets
1 min on / 1min off
air bike @fast pace (target 300/400+ watts)

Metcon
3-4 sets
2 min on / 1 min off
12/10 calories air bike (masters 45+ 11/9) @mod/fast or fast pace (max 45s)
5 power clean&jerks @40-50% of 1rm clean&jerk
max reps burpee box jump, step down. in remaining time (target 7-10 reps) 50/60cm

Accessory Work
2-3 x 15 laying knee curls on rower + 12-15 calf raises
rest as needed
2-3 x 1:00 Push Up Plank Hold + 16-20 ab crunches
rest as needed

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

5 Rounds x Every 4:00

6-8 Strict Chin-Ups ( Use Band Or Weighted )
6 + 6 Scull Crushers

Score : Chin-Ups

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 4 @ 77%
2 x 4 @ 79%
4 @ 81%
4 @ 83%

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SNATCH

Build up to a heavy set of (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a max weight in a complex of 1 Clean + 2 Front squats + 1 jerk in 15:00 minutes.

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BONUS WORK

ACCESSORY

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

As many reps as possible in 12:00 minutes of:

First 6 rounds of:
10 Shoulder to overhead*
20/15 Calories row

Then max reps burpee pull-ups in the remaining time.

*45-55% of Clean and jerk 1 rep max