Viikko-ohjelma 5.-11.12.

”Mary”

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

🇫🇮 Hyvää Itsenäisyyspäivää🇫🇮

Ei ohjattuja wodeja, ainoastaan Open gym 24/7 avaimella

Itsenäisyyspäivän special Open gym wod

(for time)

cash in

1000/800m row

(soudun jälkeen joka alkava minuutti 5x burpee viimeiseen soutuun saakka)

31m front rack lunge walk @40/25kg
100 du’s / 200 su’s
31 hang c+j @40/25kg
5-10-15-10-5 Shuttle run
31 deadlift @40/25kg
31 box step over
31 t2b/k2e
31 kbs @32/24kg

cash out

1000/800m row

a) 8 sets for load:
2 power cleans

b) 8 sets:
:20 calorie row
:10 rest

Lepo

• MPF-wod klo 17.15

• Basic klo 18.15

For load:
Muscle snatch
3-3-3-3-3

Power snatch
2-2-2-2-2

Squat snatch
1-1-1-1-1

b) 5 sets:
5 SOTS presses

a) For time with a partner:
Partner A: 200-m row Partner B: spin bike
40 synchro box jumps (20/24 in)
40 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
30 synchro box jumps
30 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
20 synchro box jumps
20 wall-ball sit-ups
Partner A: 200-m row Partner B: spin bike
10 synchro box jumps
10 wall-ball sit-ups

b) 3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.

Lepo

Viikko-ohjelma 28.11.-4.12.2022

”Nate”

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

Scaling options:

muscle up: burpee pull up, low ring transitions/ hspu: seated db press, push ups

a) 3 rounds for time:
600/750-m row
25 GHD hip extensions
15 DB facing burpees

b) 3 sets:
:30 single-arm plank hold/arm
10 strict toes-to-bars

a) 5 sets for load:
3 split jerks

b) For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)

Lepo

a) On a 10:00 clock:
Build to a heavy 1-rep snatch

b) For time with a partner:
100 power snatches (34/52 kg)

a) Partner workout

For time:
70/100 cal. Row / Resting partner holds wall ball overhead
1:00 L-sit hold / Resting partner hangs from pull-up bar
50 synchronized wall-ball shots (14/20 lb) (9/10 ft)

b) Accumulate:
30 L-pull-ups

Scaling Variations:

Single-leg L pull-up
Banded L pull-up
Kipping L pull-up
L-ring row

Lepo

Viikko-ohjelma 21.-27.11.2022

a) AMRAP 20 with a partner:
A: Max-calorie row
B: 10 DB lunges (12.5/15 kg)
15 V-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 V-ups.

b) 3 sets:
25 weighted hip extensions or barbell good mornings

a) 3 sets for reps:
Max-rep unbroken handstand push-ups

then…

5 sets for load:
3 shoulder presses

b) Accumulate:
100 alternating shoulder taps in a handstand

For time with a partner:
20 power cleans (135/205 lb)
2,400-m run
300-m KB farmers carry (53/70 lb)
300-m plate carry (35/45 lb)

Athletes alternate cleans as needed, run together, and split the work on the carries as needed.
Run Substitution:
Row or Ski: 2,400/3,000-m
C2 bike: 4,800/6,000-m
Air bike: 5,000/7,000-m

Lepo

a) For reps:
3:00 weighted/strict/banded pull-ups
3:00 spin bike
2:00 w/s/b pull-ups
2:00 spin bike
1:00 w/s/b pull-up
1:00 spin bike

b) 5 sets:
15 DB floor presses
20 banded pull a parts

a) EMOM 12:
Min. 1 | :20 ring dip hold (top)
Min. 2 | :20 ring dip hold (bottom)
Min. 3 | 5 low ring transitions

b) For time:
21-15-9:
Front squats (56/84 kg)
DB box step-overs (12.5/15 kg) (20 in)

Lepo

Viikko-ohjelma 14.-20.11.2022

”Barbara”

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds

a) Every :30 for 10 sets:
2 touch and go power snatches

b) AMRAP 7:
7 box jumps (20/24″)
7 power snatches (25/34 kg)

a)For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (35/53 lbs)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.

b) Accumulate:
10 KB Turkish get-ups/arm

Lepo

a) On an 8:00 clock:
Build to a max height box jump

b) 5 rounds for reps:
400-m run
1:00 alternating single-leg squats

a) For time:
12-9-6:
Clean and jerks (56/84 kg)
Bar muscle-ups or C2B pull-ups

b) Accumulate:
50 strict ring dips

Lepo

Viikko-ohjelma 7.-13.11.

MONTHLY FOCUS

GYMNASTICS

November begins our gymnastics focus month. In November, you will see:

33 gymnastics movements in workouts
17 high-skill gymnastics movements
50% of our weightlifting movements are lightweight (25% increase compared to October)
14 pre- and post-workout opportunities to practice gymnastics movements
Named workouts Barbara, Mary, Nate

a)5 sets for load:
8 deadlifts

b) 3 sets:
15 GHD back extensions
15 good mornings (29/43 kg)

a) 3 rounds for time:

400/500-m row
15 front squats (34/52 kg)
1 (legless) rope climb

b) Accumulate:
30 strict weighted pull-ups

a) EMOM 7:
2 thrusters

b) AMRAP 12:
10 DB push presses (15/22.5 kg)
12 burpees-to-target (12″)

Lepo

a)4 rounds for time:
1:00 handstand hold
7 squat cleans (52/75 kg)
14 toes-to-bars

b) Accumulate:
60-m. handstand walk

a) e2m x 5 sets:
100-m row (sprint)

b) 5 rounds for time:
75 double-unders
400-m row

Lepo

Viikko-ohjelma 31.10.-6.11.2022

a) On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

b) For time:
100 alternating single-leg squats
50 thrusters (34/52 kg)
25 hang power snatches (34/52 kg)

a) ”Annie”

For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

b) Post-workout:
3 sets:
200-m jog
600-m run

a)5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

b) Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises

Lepo

a)2 rounds for time:

With a partner:
50 KB swings (24/32 kg)
60 box jump overs (51/61 cm)
70 synchronized walking lunge steps

b) Post-workout:
4 sets:
10 KB side bends/side
1:00 double KB front-rack hold

AMRAP 25:
12 handstand push-ups
800-m run

Lepo

Viikko-ohjelma 24.-30.10.

a) 3 sets:
10 behind the neck strict presses

b) 5 sets for load:
5 overhead squats

”Kelly”

5 rounds for time:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg)

a)On a 10:00 clock:
Handstand walk practice

b) 5 rounds for time:
10 alternating DB snatches (22.5/32.5 kg)
15 m DB overhead carry, left
15 m DB overhead carry, right

Lepo

a)4 sets:
:40 alternating single-leg squats
– Rest :20

b) For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.

Lepo

Viikko-ohjelma 17.-23.10.2022

a) 10 rounds for time:
12 box jump overs (51/61 cm)
12 hand-release push-ups

b) Post workout with partner

3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.

AMRAP 16:
60 double-unders
40 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (6/9 kg)

a)AMRAP 12:
2 rope climbs/ rope-pull-to-stands
10 deadlifts (56/84 kg)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.

b) On a 10:00 clock:
Build to a heavy 2-rep deadlift

Lepo

a) 8 sets for load:
2 shoulder presses

b) Partner workout:
4 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row

a) 5 sets for load:
3 weighted/bamded strict pull-ups

b) For time:
100 burpee pull-ups or jumping pull ups
– Pull-up bar is 12 in/ 30 cm for Rx and 15 cm for beginners above reach.

Lepo

a) 5 sets:
AMRAP 3:
3 bar muscle-ups
5 double DB deadlifts (15/22.5 kg)
7 box jump-overs (51/61 cm)
– Rest 1:00 between sets.

b) For total time:
50 sit-ups
– Rest 1:00
50 sit-ups

Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (43/61 kg)
15 lateral burpees over the barbell
12 alternating front-rack lunges (43/61 kg)

a) 7 sets for load:
3 floor presses

b) EMOM 8:
:20 handstand hold
– Rest :40

Lepo

a) 4 sets:
5 push presses

5 rounds for time:
15 push jerks (29/43 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (29/43 kg)

a)EMOM 7:
2 front squats
– From the floor.

b)AMRAP 12:
Run, ski or Row 1,750/2,000-m or Bike 2,5x rowing distance
Max rep front squats (61/93 kg)

Lepo

NEXT PERIOD FOCUS

METABOLIC CONDITIONING

We return to the bottom of the theoretical hierarchy of athletic development. This is the same focus we used last time, and it will help us progress to the end of this year, where we focus on the sport of fitness.

Week 1+: Benchmark Helen, high rep rowing and double-unders, high skill intervals
Week 2+: 25-minute interval and a high-rep AMRAP 16
Week 3+: Benchmark Kelly and three shorter sprint workouts
Week 4+: Three workouts longer than 20 minutes and benchmark Annie

Nearly all CrossFit programming is metabolic. But compared to normal, this period delivers a handful of longer and higher rep workouts.

Good luck and see you on the leaderboard!

a) ”Helen”

3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

b) EMOM 8:
5-10 strict handstand push-ups

Beginners: piked push-ups.
Intermediates: reduced volume and/or reduce ROM up to 4 in, but no more.
Advanced: as prescribed.

a) 7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups

b) 3 sets:
25 GHD hip extensions/ barbell good mornings
– Rest as needed between sets.

a) 7 sets for load:
3 clean and jerks

b) On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.

Lepo

a) EMOM 7:
1-2 rope climbs

b) 5 rounds:
:30 L-sit hold
:30 plank hold
:30 chin-over-bar hold
:30 plank hold

a) On a 10:00 clock:
3 back squats + 1 behind the neck push jerk
– Build to a heavy complex from the floor.

b) 3 rounds for time:
24 back squats (43/61 kg)
18 push presses

Lepo

a) Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions

b) 4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (15/22.5 kg)

a) Pre-workout:
On a 10:00 clock:
Build up to heavy single squat snatch

b) ”Amanda”

For time:
9-7-5:
Muscle-ups
Squat snatches (43/61 kg)

AMRAP 20:
800-m run
10 rope climbs (4.6-m.)
– Partners run together and split rope climbs as needed.

Lepo

a) 5 sets for load:

3 power cleans
6 alternating front rack lunges

b) Post-workout:
3 sets:
20 weighted GHD hip extensions/ barbell good mornings

a) Pre-workout:
5 sets:
5 SOTS presses

b) AMRAP 12:
50 box jumps (51/61 cm)
50 pull-ups
50 overhead squats (29/43 kg)
50 wall-ball shots (6/9 kg)
35/50-cal. Row

Lepo

Viikko-ohjelma 19.-25.9.

AMRAP 5:
12 toes-to-bars
12 squat snatches (25/34 kg)

Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (29/43 kg)

Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (34/52 kg)

a) Pre-workout:
EMOM 7:
3 muscle-ups

b) 5 rounds for time:
15 strict ring dips
300-m run

a) For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)

b) Post-workout:
For time with a partner:
50 DB devils presses
– Alternate every rep.

Lepo

a) Pre-workout:
On a 8:00 clock for load:
Build to a 2-rep push press from the floor

b) AMRAP 10:
5 push presses (43/61 kg)
3 L pull-ups

a) 5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

b) Post-workout:
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10

Lepo

Viikko-ohjelma 12.-18.9.2022

Päivitetyt varausehdot syyskuulle

Maanantaista 5.9. alkaen sovelletaan syyskuussa seuraavia varausehtoja:

aamutunnit ma-la klo 10.00 (tai klo 11.00) peruuntuu edellisenä iltana klo 22.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
iltatunnit ma-la klo (15.00) 16.15-19.15 peruuntuu SAMANA aamuna klo 10.00, jos minimiosallistujamäärä ei täyty (2 hlöä)

Voimassa 30.9.2022 saakka, jolloin tilanne päivitetään tarvittaessa uudelleen.

a) For load

7 sets for load:
3 sumo deadlifts

b) Post-workout:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (25/34 kg)

EMOM 16:
Minute 1: :45 GHDsit-ups
Minute 2: :45 calorie assault bike
Minute 3: :45 ring muscle-ups
Minute 4: Rest
-Perform as many reps as possible at each movement.

a) Pre-workout:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.

b) PARTNER AMRAP 10:
35 double-unders
7 DB thrusters (15/22.5 kg)

– Alternate complete rounds with your partner.

One partner will complete an entire round while the other partner rests. Alternate complete rounds.

Lepo

a) Partner workout:
For time:
60 hang power cleans (43/29 kg)
80 deadlifts
800/1,000-m row
– Resting partner must hold the barbell in the front rack position during the row.

Both athletes will work together to complete the reps. One athlete works at a time, but athletes can switch as often as they choose. Once athletes get to the row, the resting partner must be holding the barbell in the front rack position prior to the working athlete starting on the rower.

b) Post workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.

a) 5 sets for load:
5 back squats

b) Post workout:
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)

Lepo

PÄIVITETYT VARAUSEHDOT SYYSKUULLE ja Viikko-ohjelma 5.-11.9.2022

Päivitetyt varausehdot syyskuulle

Maanantaista 5.9. alkaen sovelletaan syyskuussa seuraavia varausehtoja:

aamutunnit ma-la klo 10.00 (tai klo 11.00) peruuntuu edellisenä iltana klo 22.00, jos minimiosallistujamäärä ei täyty (2 hlöä)
iltatunnit ma-la klo (15.00) 16.15-19.15 peruuntuu SAMANA aamuna klo 10.00, jos minimiosallistujamäärä ei täyty (2 hlöä)

Voimassa 30.9.2022 saakka, jolloin tilanne päivitetään tarvittaessa uudelleen.

Viikko-ohjelma 5.-11.9.2022

a) Pre-workout:
EMOM 5:
1-3 low-ring muscle-ups

b) 10 rounds for time:
9 toes-to-bars
3 wall walks

a) For time:
12-9-6-9-12:
Front squats (47/70 kg)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women

b) Post-workout:
EMOM 6:
3 front squats
– From floor or rack.

a)Pre-workout:
On a 10:00 clock:
Rope climb practice

b) 5 rounds for reps:
400-m run
1:00 max burpee + push-up

Lepo

a) ”Grace or Isabel”

For time:
30 clean and jerks (43/61 kg)

For time:
30 snatches (43/61 kg)

b) Post-workout:
Accumulate:
400-m overhead plate carry

a) 5 rounds for time:
20 box jumps (51/61 cm)
16 single KB lunges (24/32 kg)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.

b) Post-workout:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side

Lepo

SAUNOISTA TIEDOTE sekä Viikko-ohjelma 29.8.-4.9.

Heippa Voimalaiset!

Vallitsevan sähkömarkkinatilanteen vuoksi joudumme valitettavasti sulkemaan saunat pois asiakaskäytöstä to 1.9.2022 alkaen, ainakin hetkellisesti.

Myö ollaan kiinnostuneita, moniako teistä saunojen käyttö koskettaa tai moniko teistä toivoisi jonkinlaista ratkaisua, jotta tulevaisuudessa saunat olisivat jälleen käytössä. Kerro meille mielipiteesi joko kommenttikentässä, Kertulle vastaanotossa tai lähetä meille sähköpostia osoitteeseen info@thevoima.fi

Toivomme teiltä ymmärrystä tilannetta kohtaan ja että tilanne helpottuisi kaikkien kannalta, myös teillä kaikilla kotona, mahdollisimman pian! 🙏

Toivottaa: The Voiman ja CF Imatran henkilökunta

HUOMIO! Nyt on kesä kohtsillee lusittu ja aika palata takaisin sorvin ääreen!😅

Tämä viikko on viimeinen viikko kesäaikataulusta ja ensi viikosta siirrytäänkin takaisin talviaikatauluun, jossa treenipäivät ovat ma-ti-ke ja pe-la (vakio lepopäivät siis to ja su).

Ensi viikolla jatkuu myös Punttitunnit ti ja to (satunnaisesti ti päivä korvaantuu lauantailla) ja torstai-iltaan palaa mobbailu <3

IhQ syksyn alkua!

a) Pre-workout:
For load:
Snatch Deadlift
5-5-5-5-5

b) 7 sets for load:
1 squat snatch

a) 3 rounds for reps:
2:00 pull-ups
2:00 shoulder presses (29/43 kg)
2:00 calorie row
– Rest 1:00 after each movement

b) Post-workout:
For completion:
30 v-ups
30 tuck-ups
30 hollow rocks

a) Pre-workout:
EMOM 8:
2 hang squat cleans

b) 5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (47/70 kg)
– No rest between rounds.

a) Pre-workout:
EMOM 8:
2 behind the neck snatch grip push press

b) 6 rounds for time:
6 power snatches (34/52 kg)
9 overhead squats
12 box jump-overs (51/61 cm)

For time with a partner:
200-m KB farmers carry (16/24kg)
800-m run
200-m KB front-rack carry
40 DB man makers (15/22.5 kg)
200-m KB front-rack carry
800-m run
200-m KB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.

La-Su

Omatoimi Open gym

Viikko-ohjelma 22.-28.8.

Next period’s FOCUS

THE SNATCH AND AMANDA BENCHMARK

In August, we focus on the snatch in preparation for the benchmark workout Amanda that shows up at the end of the month.

Amanda
For time:
9-7-5
Squat snatches (95/135 lb)
Muscle-ups

Each week we focus on different versions and components of the snatch.

Week 1: Overhead squats, dumbbell split snatches, pulling strength
Week 2: Heavy snatches, power snatches + overhead squats
Week 3: Moderate weight snatches, pulling strength
Week 4: Increasing squat snatch loads

Remember that this month isn’t about overexposing athletes to the snatch. Instead, we want to practice it more frequently and practice movements that build capacity in the snatch — for example, the overhead squat.

Good luck and see you on the leaderboard!

a) Pre-workout:
Build to heavy 3-rep overhead squat from the floor with a power snatch

b) AMRAP 12:
9 ring rows
3 overhead squats (29/43 kg)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

a) Pre-workout:
Build to heavy 3-rep deadlift

b) 10 x 1:00 rounds for reps:
3 deadlifts (93/143 kg)
Max double-unders
– Rest 2:00 between rounds

a) 5 rounds for time:
20 wall-ball shots (6/9 kg) (3.4/3.6 m)
10 med-ball weighted pull-ups (6/9 kg) or strict pull ups or assisted srtict pull ups

b) Post-workout:
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.

a) AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (15/22.5 kg)
Knees-to-elbows

b) Post-workout:
3 sets:
10 DB Bulgarian split squats/leg

For time with a partner:
4,000/5,000-m row
– From 0-2,000/2,500-m resting partner must hold double KB front rack (12/16 kg)
– From 2,000/2,500-4,000/5,000-m resting partner performs a hang on the pull-up bar

La-Su

Omatoimi open gym

Viikko-ohjelma 15.-21.8.

a) 6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)

b) Post-workout:
3 sets:
1:00 plank hold
20 GHD hip extensions

”The Standard”

For time with a partner:
30 clean and jerks (43/61 kg)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.

a) Pre-workout:
1 set:
500-m row

b) 4 rounds for time with partner:
400/500-m row
50 synchro air squats
400-m run
– Split the row and run evenly with one partner working while the other holds a wall-sit.

For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (51/61 cm)

b) Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.

CF Imatra goes Saunalautta

-katso ohjelmatiedot salin seinältä tai faceryhmästä

-lisätietoja Suvilta 0400 543145

La-Su

Omatoimi Open gym

Viikko-ohjelma 8.-14.8.

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

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.

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.

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)

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

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

La-Su

Omatoimi Open gym

Viikko-ohjelma 1.-7.8.

a) For time:

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

b) Post-workout:
For completion:
100 abmat sit-ups

”CrossFit Total”

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

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.

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)

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.

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

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

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

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

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