Pe 12.2

a) Skill 10min

  • single DB thruster

b) 30x EMOM

  1. Sumo DL + high pull @1xDB/KB, easy weight
  2. Push press @1xDB/KB, easy weight
  3. KB/DB swings @1xDB/KB, easy weight
  4. Single DB man makers @1xDB/KB, easy weight
  5. Front rack lunges @1xDB/KB, easy weight
  6. Up / down plank
  7. Side planks (20s R / 20s L)
  8. Burpees
  9. Run / row / ski
  10. DU

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

 

 

To 11.2

Lepo

 

 

Ke 10.2

a) 5x e3m

  • 3-6 FS (@70-90% FS 1RM)

b) 12x emom

  1. 5 STOH (52,5/35kg)
  2. 10 DL (52,5/35kg)
  3. 15 Bxj

c) After workout accessory

  • 15-30 min easy aerobic exercise: run / bike / etc

Ti 9.2

a) Skill 20min

– Kipping C2B / PU / Butterfly

b) 3-4 rounds, 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)

 

 

Ma 8.2

a) 5x e3m

  • 1-2 x jerk drive (@65-80% C+J 1RM)
  • 1-2 x Split jerk (@65-80% C+J 1RM)

b) For 15 minutes, 6-10 rounds

  • 2 x Power clean + 1 x clean

Work with challenging weight

 

 

Su 7.2

Lepo

 

 

La 6.2

a) Skill 20min

  • HSPU / HSPU progressions

b) 3-4 rounds, rest as needed

Skills ja gymnastics accessorys

  • 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 dips
  • 6-10 pistol squats
  • 1-5 BMU / 5-10 T2B (/K2E)

 

 

Pe 5.2

a) 5x e3m

  • 1-2 jerk drive (@60-70% C+J 1RM)
  • 1-2 x Split jerk (@60-70% C+J 1RM)

Focus on technique

b) 5 x e1,5min

  • 2-8 C2B pull ups (50% of max ub rep amount)(scaling: PU)
  • 3 Cleans @easy-moderate weight

 

 

To 4.2

Lepo

 

 

Ke 3.2

a) Andi, For time, but @deload pace, easy effort

  • 100 hang power snatches
  • 100 push presses
  • 100 sumo deadlift high pulls
  • 100 front squats

Very easy to easy weight, deload. (just a bar or max 30/20kg)
Split any way and perform in any order you want.
Tc 30 min

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

 

 

Ti 2.2

a) 30x EMOM

  1. Thrusters @1xDB/KB, easy / very easy weight
  2. Sit-ups
  3. Snatch @1xDB/KB, easy / very easy weight
  4. OH walk around the box @1xDB/KB, easy / very easy weight
  5. C+J @1xDB/KB, easy / very easy weight
  6. Lunges (scaling: @1xDB/KB, easy / very easy weight OH Lunges)
  7. DU
  8. Russian twist @1xDB/KB, easy / very easy weight
  9. Lateral jumps over DB/KB (KB on its side)
  10. Back extensions

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

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

 

 

Ma 1.2

a) BS, 5x e2m

  • 5-8 reps of BS (60% BS 1RM)

Focus on technique, moderate weight

b) 16x emom

  1. Front rack lunge walk @single DB/KB
  2. T2B / K2E
  3. Box step overs @single DB/KB (Scaling: without weight)
  4. Burpees (as easy burpees as you can do)

30s on / 30s off

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

 

 

Su 31.1

Lepo

 

 

La 30.1

a) Pete O. CFI Hero WOD (in memory of Petri Oravuo)

Buy in:

  • 60m Crab walk

Then 3 rounds of:

  • 20 T2B (scaling: K2E, K290)
  • 20 C+J (42,5/30kg)
  • 20 Bar over burpees
  • 20 DU

Buy out:

  • 20 x Bear complex

(1 Bear complex = 1 power clean, 1 FS, 1 push press, 1 BS, 1 push press)

You can also do this as U go / I go partner WOD, then multiply reps by 1,5

Muistosanat Petestä:

”Pete innostui lajista muutama vuosi sitten ja seurasi tosi paljon myös netistä kisoja ja etsi wodeja. Pete piti nyt taukoa CrossFitistä, mutta kävi koko kesän pyöräilemässä ja kuntosalilla tarkoituksena aloittaa keväällä lajin uudelleen. Pete olisi ollut todella otettu tästä kunniasta että sai oman Wodin ❤️
Pete tykkäsi salista ja sen ihmisistä tosi paljon ja sanoikin että sinne on aina niin mukava tulla ja vaikka ”vanhemmalla” iällä liikunnasta innostuikin, niin koskaan ei tuntenut itseään liian vanhaksi lajiin. Ei ois kyllä koskaan uskonut seisovansa käsillä tai vetävänsä leukoja”

Petri Oravuo. 29.10.1967-23.12.2020. Peteä jäi kaipaamaan vaimo Satu ja tytöt, lapset, sukulaiset ja ystävät sekä treeniyhteisö.

b) Cooldown: 5-10min easy aerobic exercise

or

b) After workout accessory

  • 15-30min easy aerobic exercise

 

 

Pe 29.1

a) 5 x e3m

  • 3-5 clean pulls @60-80% Clean 1RM

b) For 20 minutes, 7-12 rounds

  • 1-2 Clean

Work with challenging weight

 

 

To 28.1

Lepo

 

 

Ke 27.1

a) BS + Bxj, 4x e3m

  • 3 reps of BS (80-90% BS 1RM)
  • 3 reps of High box jump

b) 4x e3m

  • 3-3-2-1 x Split jerk (@75-100% C+J 1RM)

c) 9 x EMOM

  • 2-8 pull ups (50% of max ub rep amount or 25% of max rep in 1min / set)

Options

  • if you want to train strength, do strict/negative pull ups, focus on technique
  • if you want to focus on amount of kipping/butterly PU, do those, but safety first
  • or if you are going to scale pull ups to ring row in the open, you can train those

 

 

Ti 26.1

a) 5 x e2m

  • 3-5 OHS @75-100% Snatch 1RM

b) 10 x e1,5m

  • 3 Snatches
  • 3 Burpees over the bar

Select the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

c) After workout accessory, 5 x e3m

  • 1-3 Snatch pull @100-130% Snatch 1RM

 

 

Ma 25.1

a) Skill 20min

  • ohjattu BMU / omatoimi RMU

b) 16 x EMOM

  1. Single DB/KB SLDL
  2. Single DB/KB bench press on a WB / floor press
  3. Single DB/KB HPC (hang power clean)
  4. Single DB/KB box step ups

30s on / 30s off

c) After workout accessory

  • 15-30min easy aerobic exercise

 

 

Su 24.1

Lepo