Viikko-ohjelma 23.-29.3.-26

CF WOD Strength 1 (ma)

10x e1,5m
– 3-pos. Snatch
For Quality

4x e3m
1 round of:
– 5+5 1-leg SLDL
– 4+4 SA hang clean
– 3+3 SA strict press
– 2+2 SA thrusters
– 2 alt. Devils press
@20/12,5 kg DB

Intended stimulus, koko treeni: RPE 5/10

CF WOD Strength 2 (ti)

Nopeusvoima
For 15min For Quality
– 3-5 slam ball
– 2×5 WB side throw
– 5 explosive push ups
– 2×3 SL drop jump

15xEMOM (30s on / 30s off)
1. Ring row to RMU transition
2. Ring dips / negative ring dips
3. SA suitcase carry
4. strict pull ups
5. High Box Step overs

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (ti)

5 rounds of:
– 1min bike
– 25 abmat sit ups
– 20 push press @BB
– 15 sumo DL @ 1xKB 32/24 kg
– 10 ring row
rest 2 minutes between rounds

Intended stimulus: RPE 6/10

CF WOD Metcon 1 (ke)

40xEMOM (30-40s on / 20-30s off)
1. Row
2. T2B
3. Wall walks
4. DU
5. KBS
6. Burpees
7. Sled pull (30s on / 30s off)
8. rest
@easy-moderate pace

Intended stimulus, koko treeni: RPE 6/10

CF Foundations, The Fix (to)

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

Tällä viikolla teemana OHS.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e2m:
– 3 Front Squat with 3s pause at bottom position @50-60 % 1RM

8x e2m
1. 10 KBS + 10 bench press
2. 8 pull ups / aussie pull ups + 2×8 side plank hip abductions

Accumulate total of:
– 3min plank time

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

8x e1,5m
– 1 clean pull + 1 hang power clean + 1 hang squat clean + 1 push jerk
For Quality

5x e2,5m
1. 6 ring rows
2. 3 Back Squats with 3s pause at bottom @ 50-60% 1RM

Intended stimulus: RPE 5/10

CF WOD Metcon 2 (la)

Partner WOD
Spring League laji 3

For time:
– 40 YGIG box jump over
– 40 syncro DB DL
– 30 YGIG pull ups
– 30 syncro DB FS
– 20 YGIG 2×7,5m shuttle runs
– 20 syncro DB STOH
– 10 YGIG wall walks
@22,5/15 kg DB, @easy pace

Intended stimulus: RPE 7/10