Viikko-ohjelma 23.-1.3.-26

CF WOD Strength 1 (ma)

15x e1,5m
1.-5. slow Snatch DL + muscle snatch + tall snatch For Quality
6.-12. 3x Squat Snatch For Quality
13.-15. 3x OHS For Load

Accumulate 15 RMU / C2R / kipping Ring Pull ups / negative Pull ups

Intended stimulus, koko treeni: RPE 5/10

CF WOD Strength 2 (ti)

15min HSPU skill progressions

16xEMOM (30s on / 30s off)
1. DU
2. Inverted row
3. Pistol squats
4. Wall walks

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (ti)

Partner WOD
For time, YGIG:
– 8x10m wheelbarrow walk
– 80 lateral jumps over barbell
– 60 DL @60/45 kg barbell
– 60 Box step ups @16/12kg KB
– 60 hang C+J @15/10kg DB
– 40 syncro sit-ups @alt. 1x 9/6kg WB
– 30 hang C+J @15/10kg DB
– 30 Box step ups @16/12kg KB
– 30 DL @60/45 kg barbell
– 40 lateral jumps over barbell
– 4x10m wheelbarrow walk
TC 30min

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

40xEMOM (30-40s on / 20-30s off)
1. Row
2. T2B
3. 2x macho man @ 1xDB
4. strict pull ups
5. burpee shuttle run
6. Plank plate drag
7. WB
8. rest

Intended stimulus, koko treeni: RPE 6/10

CF Foundations, The Fix (ke ja to)

Mitä se korjaa? Kaiken!
Tällä tunnilla aktivoidaan tukilihaksia, parannetaan liikkuvuutta, liikutaan kevyesti ja huolletaan kroppaa.

Tällä viikolla teemana olkapään ja takaketjun huolto.

HOX Olkapää- ja selkävaivaiset!

3x 10min patteria.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

Nopeusvoima
For 10-15 min, work towards a long jump of the day:
– lateral jump to broad jump

8x e2m
1. 10 SLDL @2xKB
+ 10 Seated shoulder press @2xDB
2. 10 cyclist squat @BB
+ 3 floor to stand rope climbs

Intended stimulus: RPE 5/10

CF WOD Strength 3 (pe)

5x e2,5m:
– 3-3-3-3-3 Back Squat with 3s pause at bottom position

3x e3m (90s on / 90s off):
– 2 power Clean
– 4 Thrusters
– 6 bent over row
– 8 HR push up
– 10 DL

Intended stimulus: RPE 5/10

CF WOD Metcon 2 (la)

Crossfit Open 26.1

Intended stimulus: RPE 10/10