Ke 24.3

a) 5x e3m Tempo FS, 32X1

  • 3-3-2-2-1 FS (@50-75% FS 1RM)

b) 12x emom

  1. 6-10 bar over burpees
  2. 6 DL @60-80% 1RM
  3. 10m weighted lunge walk @heavy KB’s (2x24kg/2x16kg)

c) Accessory, After workout 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Ti 23.3

a) Skill 15min

  • kipping PU / C2B / Butterfly

b) 2-4 rounds, rest as needed, Skills ja gymnastics accessories

  1. 30-50 SU / 30-50 DU
  2. 10-20m Bear crawl / 3 wall climb / 10-15m HSW
  3. 10-20 box step ups / 10-20 pistol squats
  4. 10-20 hand release push ups / 10-20 HSPU
  5. 10-20 K290 / 10-20 T2B

 

 

Ma 22.3

a) For 10 minutes, 6-8 rounds

  • Hang clean
  • Clean
  • Jerk drive
  • Split jerk

Easy to moderate weight

b) For 12 minutes, find big unbroken sets, rest as needed
1-2-3-… reps of:

  • Snatch (any snatch)
  • Thruster

Easy-moderate weight

 

 

Su 21.3

Lepo

 

 

La 20.3

a) Open 21.2

https://games.crossfit.com/

b) Cooldown 5-10min easy aerobic exercise
or
b) Accessory 15-30min easy aerobic exercise

 

 

PÄIVITETYT OHJEET 19.-31.3.2021 AJALLE

Keskeisimpänä asioina seuraavat:

  1. Käynti arki-iltaisin takapihan kautta
  2. Ohjatuille wodeille 10 asiakasta+henkilökunta (salilla saa siis olla vain tämä määrä kerrallaan ihmisiä)
  3. Open gymiä ei toistaiseksi samaan aikaan wodien kanssa (tai varattava paikka wodilta vaikka ei osallistuisi valmennukseen)
  4. Sauna- ja pukkaritilat toistaiseksi pois käytöstä

 

Pe 19.3

a) Skill 20min

  • DU

b) 2-4 rounds, rest as needed (15-20min) Skills ja gymnastics accessories

  1. 10-20 Ring row / 10-20 Pull ups
  2. 10-20m Bear crawl / 3 wall climb / 10-15m HSW
  3. 10-20 box step ups / 10-20 pistol squats
  4. 10-20 hand release push ups / 10-20 HSPU
  5. 10-20 K290 / 10-20 T2B

 

 

To 18.3

Lepo

 

 

Ke 17.3

a) 5x e3m Tempo FS, 32X1

  • 3 FS (@50-70% FS 1RM)

b) 12x emom

  1. 6 DL @60-80% 1RM
  2. 8/9 burpees
  3. 10/12 Box jumps

c) After workout accessory 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Ti 16.3

a) 30x EMOM

  1. DB push press @1xDB/KB, easy weight
  2. Lunge walk
  3. Plank
  4. DB OH walk @1xDB/KB, easy weight
  5. DB side bends @1xDB/KB, easy weight
  6. DB bent over row @1xDB/KB, easy weight
  7. Push ups
  8. DB split snatch @1xDB/KB, easy weight
  9. Side planks (20s R / 20s L)
  10. Jumping jacks

Work for 30-40s / rest for 20-30s. Easy effort.

 

 

Ma 15.3

a) For 12 minutes, 6-8 rounds

  • Snatch pull
  • Hi hang Snatch
  • Power Snatch
  • Snatch balance

Easy to moderate weight

b) 3x e3m

  • 15 abmat sit ups
  • 15 back extensions
  • 10 thrusters
  • 10 C+J

Easy-moderate weight

 

 

Su 14.3

Lepo

 

 

La 13.3

a) CrossFit Open 21.1

https://games.crossfit.com/

b) Cooldown 5-10min easy aerobic exercise
or
b) Accessory 15-30min easy aerobic exercise

 

 

Pe 12.3

a) Skill 10min

  •  single DB thruster

b) 30x EMOM

  1. Pull ups / Ring row
  2. Box step ups
  3. Burpees
  4. DB hang squat clean @1xDB/KB, easy weight
  5. DB TGU @1xDB/KB, easy weight
  6. DB bent over row @1xDB/KB, easy weight
  7. Push ups
  8. DB snatch @1xDB/KB, easy weight
  9. Sit ups
  10. Jumping jacks

Work for 30-40s / rest for 20-30s. Easy effort.

 

 

To 11.3

Lepo

 

 

Ke 10.3

a) 5x e3m Tempo FS, 32X1

  • 5-5-3-3-1 FS (@50-70% FS 1RM)

b) 16x emom

  1. 12 DL (70/47,5kg)
  2. 9 hang power clean (70/47,5kg)
  3. 6 Push jerks (70/47,5kg)
  4. Rest

c) Accessory Cooldown 5-10 min easy aerobic exercise: run / bike / etc.

or

c) Accessory After workout 15-30 min easy aerobic exercise: run / bike / etc.

 

 

Ti 9.3

a) Skill 20min

  • BMU / T2B

b) 3-4 rounds, rest as needed (20min) Skills ja gymnastics accessorys

  1. 30-50 SU / DU
  2. 20m Bear crawl / 3 wall climb / 10-15m HSW
  3. 20 box step ups / 10-20 pistol squats
  4. 10-20 hand release push ups / 10-20 HSPU
  5. 20 K290 / T2B

 

 

Ma 8.3

a) 8x emom

  • 3-5x Power Snatches @easy-moderate weight

b) 8x emom

  • 3-5x C+J (any clean) @easy-moderate weight

c) 8x emom

  • 3-5x Thruster @easy-moderate weight

 

 

Su 7.3

Lepo

 

 

La 6.3

a) Skill 20min

  • Kipping C2B / PU / Butterfly

b) 3-4 rounds, 20min, rest as needed, Skills ja gymnastics accessories

  • 5-50 DU’s (choose rep amount that you should be able to get every round)
  • 5-15m HSW / 1-3 x around the box HSW (legs on a box)
  • 8-12 Straight arm power band pull downs
  • 5-10 HSPU (scaling: Pike push up + deficit / legs on a box)
  • 6-10 pistol squat progressions
  • 1-5 BMU / 5-10 T2B (/K2E)