Viikko-ohjelma 18.-24.5.-26

CF WOD Strength 1 (ma)

8x e1,5m
– 3-pos. Squat Clean (taskulta-polvelta-maasta)

8x e2m
1. 5+5 SL Hip thrust @ 30-50% 1 RM
+ 3-5 negative pull ups
2. 5 push press @ 30-50% 1 RM
+ 10 alt. V-ups

Intended stimulus, koko treeni: RPE 5/10

CF WOD Strength 2 (ti)

20min T2B Skill training

12xEMOM
1. 3 Wall walks
2. DU (20s on / 40s off)
3. 1 rope climb / 3 floor to stand rope climb

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (ti)

Fight Gone Bad:ish
3 Rnds for total reps in 17 minutes
(18xEMOM)
1. WB thrusters
2. KBS
3. box step ups
4. abmat sit ups
5. push ups to renegade row @ 2×12,5/8kg DB
6. rest

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

32xEMOM (30-40s on / 20-30s off)
1. Box step overs
2. sumo DL high pulls
3. alt. SL drop jumps
4. Lat Pull over and thoracic stretch with plate
5. wind mill (20s R / 20s L)
6. plate calf raises (Rx+: 20s R / 20s L)
7. reverse plank
8. russian twist

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 unilateraali voima ja huoltoa.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e3m:
– 5 Front Squat with 1s pause at bottom position @70-75 % 1RM

8x e2m
1. 10 DL + 2×10 standing DB press
2. 10 pull ups / 5 negative pull ups + 2×10 lying bicycle crunch

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

3x e1,5m FQ
– 3-pos. snatch high pull (taskulta-polvelta-maasta)

3x e1,5m FQ
– 3-pos. snatch high pull + 1x no jump power snatch

4x e1,5m FQ
– 1x snatch high pull + 2-3x no jump power snatch

5x e2m
8 alt. FR rev. lunge
@ 30-50% 1 RM
+ 5+5 SA DB/KB row @15-20/8-12,5 kg

Intended stimulus: RPE 5/10

CF WOD Metcon 2 (la)

Partner wod Hyrox-simulation

8x e5m:
At the start of every round, Buy in: run 300m together
1. YGIG 500/400m skierg
2. YGIG 60m sled push @ kelkka + 62,5 / 32,5 kg
3. YGIG 60m sled pull @ pikkukelkka + 62,5 / 42,5 kg
4. YGIG 8×7,5m burpee broad jump
5. YGIG 500/400m row
6. YGIG 120m farmer carry @ 2x 16/12 kg
7. YGIG 8×7,5m lungewalk @ 16/12kg on shoulder
8. YGIG 50 WB

Intended stimulus: RPE 6/10