Viikko-ohjelma 8.-14.8.

Ma

a) Pre-workout:
5 sets:
3 low-ring muscle-up transitions
– Rest 1:00-1:30 between sets.

b) For reps:
1:00 KB swings (16/24 kg)
1:00 spin bike
2:00 KB swings
2:00 spin bike
3:00 KB swings
3:00 spin bike

 

Ti

a) 5 rounds for time:
400/500-m row
1:00 handstand push-ups

b) Post-workout:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

Ke

2021 Event 10

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

 

To

a) For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

 

b) Post-workout:
1 set:
400-m front rack walk (29/43 kg)

 

Pe

a) Pre-workout:
EMOM 8:
5 sumo deadlift

b) AMRAP 15:
5 strict chin-ups
10 DB bench press (15/22.5 kg)
15 incline DB deadlifts

 

La-Su

Omatoimi Open gym


 

Viikko-ohjelma 1.-7.8.

Ma

a) For time:

AMRAP 25:
400-m run
– Rest 1:00 between runs.

b) Post-workout:
For completion:
100 abmat sit-ups
Ti
”CrossFit Total”

For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift

 

Ke

a) Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets

b) AMRAP 10:
1-2-3-4…
DB Turkish get-up (15/22.5 kg)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.

 

To

a) 4 rounds for time:
5 squat cleans (47/70 kg)
20 hand-release push-ups
80 double-unders

b) Post-workout:
EMOM 7:
1 hang clean (squat or power)

 

Pe

a) Pre-workout:
EMOM 5:
5-10 heavy wall-ball shots
– Use a load heavier than typically used and/or throw to a higher target.

b) For time:
50 sit-ups
40 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

 

La-Su:

Omatoimi Open gym


Viikko-ohjelma 25.-31.7.

Ma

For time:
400/500-m row
then…
24-18-12:
Power snatches (25/34 kg)
12-9-6:
Bar muscle-ups/ c2b pull-ups
then…
400m run

 

Ti

a) Pre-workout:
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.

 

b) For time:
150 double-unders
30 KB box step-ups (16/24 kg) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups

 

Ke

a) ”Happy Star”

For time:
300-m run
5 burpee box overs (51/61 cm)
5 thrusters (43/61 kg)
300-m run
7 burpee box overs
7 thrusters (47/65 kg)
300-m run
9 burpee box overs
9 thrusters (50/70 kg)
300-m run
11 burpee box overs
11 thrusters (52/75 kg)

b) Post-workout:
3 sets:
:20 v-ups
:20 hollow rocks
:20 mountain climbers
:20 plank hold
– Rest 1:00 between sets

 

To

Heavy day

a) 7 sets for load:
3 hang power cleans

b) Post-workout:
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ on off the floor

 

Pe

a) Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.

b) 2007 Event 1

For time:
1000-m row or run
then…
5 rounds:
25 pull-ups
7 push jerks (43/61 kg)

 

La-Su:

omatoimi Open gym


 

Viikko-ohjelma 18.-24.7.


Ma

5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (35/50 lb)
10 DB push jerks (15/22.5 kg)

Ti

a) Pre-workout:
With a partner:
Accumulate 100 GHD hip extensions
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.
b) 3 rounds for time:
600-m run
30 box jumps (20/24 in)
– Athlete must step down from the top of the box
Ke
a) Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep front squat
b) AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (29/43 kg)
To
a) ”Workout B”
5 rounds for time:
5 deadlifts (84/125 kg)
10 burpees-to-target
b) Post-workout:
On a 5:00 clock:
:30 handstand hold
– Rest :30
Pe
a) 7 sets For load:
1 push press + 1 push jerk + 1 split jerk
b) Post-workout:
10 rounds with a partner for time:
12/15 calorie air bike/row/ski
– You go, I go
La-Su
Omatoimi open gym

Viikko-ohjelma 11.-17.7.

Ma

”Lumberjack 20”

For time:
20 deadlifts (84/125 kg)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (34/52 kg)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups
400-m run
20 box jumps (51/61 cm)
400-m run
20 DB squat cleans (12.5/20 kg)
400-m run

 

Ti

a) EMOM 8:
3 heavy push presses

b)

5 rounds for time:
25 push presses (25/34 kg)
50 double-unders

Ke
a) 3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row
b) Post-workout:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.
To
a)

5 sets for load:
5 weighted strict pull-ups
5 weighted strict ring dips

b) Post-workout:
3 sets:
1:00 max calorie bike/row/ski
– Rest 1:00 between sets
Pe
a) For time:
30 toes-to-bars
30-meter KB front rack lunge (24/32 kg)
20 toes-to-bars
20-meter KB front rack lunge
10 toes-to-bars
10-meter KB front rack lunge
– Use two KBs for the front-rack lunges
b) Post-workout:
8 sets:
:20 double-unders
– Rest :10
La-Su: Omatoimi open gym

Viikko-ohjelma 4.-10.7.

Ma

a) emom 8

4 bx step overs + 4 bxj + 4 bx jump overs

b) ”Open 11.3”

amrap 5

  • 1 squat clean (75/50 kg)
  • 1 jerk

 

Ti

a) 8 sets

00:20 double unders

– rest 00:10

b) 5 rounds for distance

1:40 on/ 00:20 off

– rest 2:00

4 rounds for distance

1:40 on/ 00:20 off

-Row, bike, ski, run

 

Ke

a) on a 10:00 clock

  • build to a heavy power clean+front squat

b) For time

27-21-15

  • Back squats (75/50 kg)
  • handstand push-ups

 

To

3 rounds For time

  • 100 double unders
  • 50 DB snatches (22,5/15 kg)
  • 25 pull-ups

 

Pe

a) For load

  • 7 x 3 Push press

b) 5 sets

  • 00:30 hand release push-ups
  • 00:30 ring support hold

 

La-Su

  • omatoimi open gym

 

Viikko-ohjelma 27.6.-3.7.

Ma

3 rounds for reps and distance:

  • max unbroken toes-to-bar
  • max unbroken ring dips
  • max distance broad jump

then…

  • max distance rowed in 10:00

Tc 30 min

Ti

a) On a 3:00 clock

1:00 max burpees to target

then…

2:00 max single-leg squats

b) 4 rounds For time:

  • 400m run
  • 30 hip extensions/ barbell good mornings

 

Ke

a) on a 8:00 clock

  • build to a 2-rep deficit handstand push up or 2-rep DB shoulder press

b) Partner amrap 12:

  • 12 gymnastic kip pull-ups
  • 12 handstand push-ups

-split reps as needed

 

To

”Open 13.1”

amrap 17

  • 40 burpees
  • 30 snatches (34/20)
  • 30 burpees
  • 30 snatches (61/34)
  • 20 burpees
  • 30 snatches (74/45)
  • 10 burpees
  • max snatches (95/54)

 

Pe

a) emom 6

  • minute 1: 3 wall squats
  • minute 2: 30sec triple-under/double-under practice

b) ”Open 20.2”

amrap 20

  • 4 DB thrusters (22,5/15)
  • 6 tors-to-bar
  • 24 double unders

La-su

Omatoimi open gym


 

Viikko-ohjelma 20.-23.6. Juhannusviikko

Ma

a) emom 6

  • Minute 1: 00:15-00:30 hollow hold
  • Minute 2: 00:30 Handstand walk

b) ”The Ghost”

6 rounds for reps

1:00 Cal Row

1:00 Burpees

1:00 Double unders

-rest 1:00

 

Ti

a) 5 sets For load:

  • 4 hang power cleans

b) 3 rounds For time

  • 7 Strict muscle ups
  • 10 hang power cleans (84/56 kg)

Ke

”CrossFit Total”

For load

  • 1-rep max back squat
  • 1-rep max strict press
  • 1-rep deadlift

 

To

12 rounds For time

  1. Wall walk
  2. Candlesticks
  3. burpees
  4. push ups
  5. Walking lunges
  6. air squats
  7. sit ups
  8. Jumping lunges
  9. jumping squats
  10. broad jumps
  11. Handstand push-ups
  12. single-leg squats

– In round 1, perform 1x wall walk. In round 2, perform 2x Candlesticks + 1x Wall walk. In round 3, perform 3x burpees + 2x Candlesticks + 1x Wall walk…Etc. Continue adding a new exercise each round. TC 30 min

 

PE-SU  JUHANNUS

-Omatoimi open gym-

☀️😎 Hauskaa mittumaaria kaikille!


 

Viikko-ohjelma 13.-19.6.

Ma

a) 6 x 6 single-arm KB front squats

-alternate arms each set

b) ”Pyramid Helen”

For time

  • 1200 m run
  • 63 KB swings (24/16kg)
  • 36 pull-ups
  • 800 m run
  • 42 kbs
  • 24 pull-ups
  • 400 m run
  • 21 kbs
  • 12 pull-ups

 

Ti

a) 5 sets for load

  • 3 deadlifts

b) amrap 10

  • 15 wb
  • 1 rope climb (4,5 m)

 

Ke

a) emom 6

  • 3 high box jumps

b) ”Half Collin”

3 rounds for time

  • 400 m weighted carry (22,5/16kg)
  • 12 push presses (52/34 kg)
  • 12 box jumps
  • 12 sumo deadlift high pulls (43/29 kg)

 

To

a) Pre-workout:

1:00 Strict hspu

-rest 1:00

1:00 toes-to-bar

-rest

1:00 kipping hspu

b) For time

  • 2000/1600 m row

-At 1:00 perform, 1 burpee over rower, at 2:00 2 burpees over rower, at 3:00 3 burpees over rower etc until you complete 2000/1600m row. TC 15 min.

 

Pe

a) Pre-workout:

  • 15 DB rows/ arm (heavy)
  • max Superman hold

b) 10 x 1:00 rounds work, 2:00 rest

  • 60 m shuttle sprint (5 meters, 10 meters, 15 meters)
  • 3 deadlifts (143/93 kg)
  • Rem time: bike (spin bike)
  • rest 2:00 between rounds

La-su omatoimi open gym


 

Viikko-ohjelma 6.-12.6.

Ma

a) For load

5 x 5 Push press

b) 5 rounds For time

  • 10 strict hspu
  • 20 GHD sit-ups

Ti

a) For load

5 x 3 Back squat

b) skill work:

5 sets

  • 00:45 wall sit
  • 10 single arm ring row/arm

Ke

a) Pre workout:

On a 6:00 clock

2:00 max Double unders

then,

4:00 max distance handstand walk

b) 5 rounds for time with partner:

  • 50 Double unders (each)
  • 15 m single arm overhead walking lunge (22,5/15)

To

a) pre workout

5 sets each, for time

  • 150/125m row, run, ski or bike (2x distance)
  • rest 1:00 between efforts

b) For load

Weighted or strict pull up

  • 7 x 1 or 7 x 5

Weighted or strict dips

  • 7 x 1 or 7 x 5

Pe

a) pre workout

  • build up to a heavy 1-rep power clean with your partner

b) ”Laura”

amrap 21

  • 30/21 cal row
  • 20 burpees over rower
  • 10 power cleans (70/47 kg)

-alternate work and rest with a partner