Viikko-ohjelma 18.-24.12.-23

Ma

a) Handstand walk practice

  • For 15 min
  • Free or assisted practice

b) emom 20

  1. 10 strict dip (rings, bar or on box)
  2. 10 barbell bent over row (any grip)
  3. 10 DB bench press
  4. 10 Barbell biceps curl
  5. Rest

 

Ti

a) Front squat e3m

  • 5 x 3

b) emom 10

odd: 5 Clean deadlift (heavy weight)

even: 5 high bxj

 

Ke

a) Squat Clean

  • 5 x 2

b) Split jerk

  • 4 x 3

 

To

Lepo

 

Pe

12h Mielen seilaus sisäsoututapahtuma

Tervetuloa 12h Mielen Seilaus hyväntekeväisyystapahtumaan, jossa sisäsoudetaan kolmen hengen tiimeissä, nyt voi ilmottautua!

Tapahtuman takana on 24h Mielen Vaellus eli ihana ja tarmokas Elina Torres!

Tapahtuma on perjantaina 22.12. CrossFit Imatran tiloissa, klo 08.00 – 20.00.

Mukana tapahtumassa ovat siis meidän lisäksi MOWE Veikkolassa ja tietenkin tapahtuman ideoinut Elina Torres yhteistyössä CrossFit Herttoniemen kanssa Helsingissä🥳

Ajatuksena se, että joku tiimistä on koko ajan soutamassa, ajan voi jakaa miten lystää, kunhan tiimi on paikalla koko ajan jeesaamassa – tsemppaamassa, tuomassa juomaa, ottamassa paikan kun edellinen väsyy.

Jos 12h tuntuu liian paljolta, voit tulla käväsemään, soutamaan pop-up tiimissä, varaa vain kalenterista itselle sopiva vaihtoehto

https://www.varaaheti.fi/thevoima/fi/the_voima/crossfit

Mutta tärkeintä, lahjoita MIELI ry:lle!
https://potti.mieli.fi/team/12h-mielen-seilaus

🚣🏽‍♀️DROP-IN-SOUTUKONE! Tälle soutukoneelle olisi tarkoitus saada soutajia koko 12h ajaksi, jolloin kone ei pysähdy kuin vaihtojen ajaksi! Tähän soutukoneelle voit siis varata paikan 1h ajaksi kerrallaan ja jakaa senkin ajan kaverin tai tiimin kesken! Yhdelle tunnille voi siis ilmoittautua maksimissaan kolme soutajaa!

🚣🏽‍♀️Soutukone 3:n hengen tiimille!
Pidempään soutumatkaan (koko 12h) tarkoitetut ”omat soutukoneet” tiimille. Varattavissa 4 konetta ultramatkoihin.
Yksi tiimi siis varaa itselleen jonkun tiimin jäsenen nimellä (1 varaus/tiimi).

 

La

Amrap 30 with partner

  • 30 hspu
  • 100 Du
  • 30 C2b
  • 100 Du

 

Su

Lepo

HYVÄÄ JA RAUHALLISTA JOULUA KAIKILLE🎅🏼🧑🏼‍🎄🎁

 

Viikko-ohjelma 11.-17.12.-23

Ma

a) Front squat

  • 5 x 3

b) Emom 10

Odd: 5 clean deadlift (use a heavy weight)

Even: 5 high Bxj

 

Ti

a) Amrap 12 with partner

  • 10/7 cal row
  • 10 t2b

YGIG- switch after 1 round

b) Amrap 12 with partner

  • 30 Du
  • 5 c2b

YGIG- switch after 1 round

 

Ke

a) Clean complex (e3m x 5/ 15min training)

  • 1 power clean + 2 squat clean

b) Push jerk

  • 4 x 2

 

To

Lepo

 

Pe

amrap 40 @50% effort

  • 25 wb
  • 25 burpee
  • 25 bx step over
  • 25 cal machine

 

La

a) Snatch complex (e3m x 5/ 15 min training)

  • 1 power snatch + 2 squat snatch

b) Ohs

  • 4 x 3

 

Su

Lepo

 

Viikko-ohjelma 4.-10.12.-23

Ma

a) Emom 7

  • 6 butterfly/kipping c2b

b) Emom 7

  • 8 t2b

c) Emom 7

  • 10 wb

 

Ti

a) Clean complex

  • 1 power clean + 2 squat clean

b) Push jerk

  • 4 x 3

 

Ke 💙🤍🇫🇮 Hyvää Itsenäisyyspäivää kaikille! Ei ohjattuja wodeja, mutta mahdollisuus tulla open gymille tekemään:

ITSENÄISYYSPÄIVÄN TREENIBINGO
(ohje treeniin tulee salin seinälle nähtäville jo maanantaina)

 

To

Lepo

 

Pe

a) Snatch complex

  • 1 power snatch + 2 squat snatch

b) Ohs

  • 4 x 3

 

La

a) Handstand walk practice 15:00

  • free or assisted Hs walk

b) 4 x Amrap 5 with partner – 2 min rest between amraps (YGIG-switch after 1 round on each amrap)

  1. 10 DB bench press + 10 ring row
  2. 10 pistol squat + 10 abmat situp
  3. 5 strict pull up + 10 push up
  4. 5 bxj + 10 hollow V-up

 

Su

Lepo

 

Viikko-ohjelma 27.11.-3.12.-23

Ma

a) Clean complex

  • 1 power clean + 2 squat clean

b) Push jerk

  • 4 x 4

 

Ti

Amrap 40 with partner

  • 50 cal machine
  • 50 wb
  • 100 Du

YGIG-Divide as you like

 

Ke

a) Snatch complex

  • 1 power snatch + 2 squat snatch

b) OHS

  • 4 x 4

 

To

Lepo

 

Pe

a) Handstand walk practice 15:00

  • free/assisted handsatnd walk

b) emom 16

  1. 10 DB bench press
  2. 8 strict pull up
  3. 15 abmat situp
  4. 8 ring row

 

La

a) Front squat

  • 5 x 3

b) emom 10

odd: 5 clean deadlift

even: 5 high bxj

 

Su

Lepo

 

Viikko-ohjelma 20.-26.11.-23

Ma

a) emom 7

  • 5 butterfly/kipping C2b

b) emom 7

  • 7 kipping t2b

c) emom 7

  • 10 pistol squat

 

Ti

Amrap 30 with partner

  • max meters row
  • switch after 500m

 

Ke

a) Handstand walk practice 15 min

  • free hs walk or partner assisted

b) emom 16

  1. seated DB seesaw press
  2. Strict pull up
  3. hollow hold
  4. arch hold

 

To

Lepo

 

Pe

Amrap 30 with partner (YGIG)

  • Amrap 5: wb
  • Amrap 5: 5 m shuttle run
  • Amrap 5: Burpee
  • Amrap 5: Du
  • Amrap 5: Kbs
  • Amrap 5: Barbell biceps curl

 

La

a) Emom 10

odd: Snatch balance

even: High bxj

 

b) Snatch complex

  • 1 snatch pull + 1 power snatch + 1 squat snatch

 

 

Su

Lepo

 

Viikko-ohjelma 13.-19.11.-23

Ma

amrap 40 with partner

  • 100 wb
  • 50 cal row
  • 50 burpee

 

Ti

a) OHS

  • 2 push press Btn + 2 ohs

b) Snatch complex

  • 2 low hang snatch highpull
  • 2 low hang power snatch

 

Ke

a) Front squat

  • 4 x 4

b) emom 16

  1. 20s L-sit
  2. 20 Kbs (rus)
  3. 20 Jumping lunge
  4. 20 Du

 

To

Lepo

 

Pe

a) Clean complex

  • 1 clean pull + 2 power clean

b) Push press

  • 4 x 2

 

La

WODLIIGAN MARRASKUUN LAJI

 

Su

Lepo

 

Viikko-ohjelma 6.-12.11.-23

Ma

A) Handstand walk practice 15 min

  • free hs walk or partner assisted hs walk

B) emom 16 (40/20)

  1. double kb oh carry
  2. t2b
  3. high plank hold
  4. Strict pull up

 

Ti

a) Snatch grip deadlift

  • 5 x 5 Tng AHAP

b) amrap 15

  • 15 kb/db goblet squat @24/16 kg or 22,5/15 kg
  • 15 bxj
  • 15 burpee

 

Ke

a) Ohs

  • 2 push press btn + 3 ohs

b) Push press

  • 4 x 3

 

To

Lepo

 

Pe

Emom 40

  1. Du
  2. Butterfly/kipping pull up
  3. seated MB twist
  4. Row cal
  5. Ring dip
  6. abmat situp
  7. bike
  8. push up

 

La

a) Clean complex

  • 1 clean highpull + 1 hang power clean + 1 hang squat clean

b) Front squat

  • 4 x 4

 

Su

Lepo

 

Viikko-ohjelma 30.10.-5.11.-23

Ma

Amrap 40 with partner

  • 50 cal machine
  • 50 t2b
  • 100m bear hug walking lunge 9/6kg
  • 50 burpee
  • 50 double kb DL @ 2x 24/16

 

Ti

A) push press

  • 4 x 4

B) emom 10

odd: 5 strict hspu AHAP

even: 5 strict chin up AHAP

 

 

Ke

A) Front squat

  • 4 x 4

B) emom 10

odd: 10 hang power clean @40-50% 1rm

even: 10 bxj

 

To

Lepo

 

Pe

A) snatch complex

  • 1 hang snatch highpull + 1 hang power snatch + 1 ohs

B) clean complex

  • 1 clean pull + 1 hang power clean + 1 hang squat clean

 

La

CF IMATRAN SUPERVIRALLINEN VUOTUINEN SYYSKOKOUS

  • jumppa n klo 15.30->
  • saunat n 16.30-> (saunojille pieni saunamaksu)
  • ruokailu ja iltaosuus saunojen jälkeen (pizzatilaus tehdään ennakkoon viim pe, kysy Suvilta)

Su

Lepo

 

 

Viikko-ohjelma 23.-29.10.-23

Ma

Amrap 35 with partner

  • 10 t2b
  • 15 burpee
  • 30 cal row

YGIG- other one can start with t2b when the first one starts to row

 

Ti

a) Handstand walk practice 15 min

  • Free hs walk / partner assisted

b) emom 16 (40/20)

  1. hs hold
  2. passive hang
  3. straight arm plank hold
  4. Bike @60% effort

 

Ke

a) Speed box squat

  • 5 x 3 with light weight

b) emom 10

odd: 3 high bxj (increase height)

even: 5 push up @31X1

 

To

Lepo

 

Pe

emom 40

  1. Row cal
  2. wb
  3. abmat situp
  4. du
  5. rest

 

La

a) Back squat 20 min

  • 5-5-3-3-1-1-1
  • work up to a heavy weight (PR)

b) Shoulder press 20 min

  • 5-5-3-3-1-1-1
  • work up to a heavy weight (PR)

 

Su

Lepo

 

Viikko-ohjelma 16.-22.10.-23

Ma

emom 36

  1. du
  2. rest
  3. burpee to high target
  4. rest
  5. alt DB snatch @22,5/15kg
  6. rest

 

Ti

a) Handstand practice

  • 3 x MAX time HS hold

b) amrap 15 for quality with partner

  • 10 HS walk on to a plate
  • 20s L-sit hold
  • 10m inchworm

Reps are per person, YGIG

 

Ke

a) Back squat

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% amrap

b) Romanian deadlift

  •  3 x 10 AHAP

c) Side split squat

  • 3 x 10 alt.legs AHAP

 

To

Lepo

 

Pe

a) Shoulder press

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% amrap

b) Strict chin up

  •  3 x 10 AHAP

c) Strict ring dip

  • 3 x 10 alt.legs AHAP

 

La

amrap 35 with partner – YGIG

  • Max meters row
  • 2 rounds of:
  • 25 KBS @24/16kg
  • 20 BXJ

One rows while the other one does 2 rounds of kbs & bxj

Result = rowed meters

 

Su

Lepo

 

Viikko-ohjelma 9.10.-15.10.-23

Ma

a) Handstand push up

  • 5 x 5 AHAP

b) emom 16

  1. 7 kipping hspu / practice hspu
  2. 7 t2b
  3. 30 du
  4. 7 butterfly/kipping c2b

 

Ti

a) Back squat

  • 1 x 3 @70%
  • 1 x 3 @80%
  • 1 x 3 @90% amrap

b) Romanian deadlift

  • 3 x 10 AHAP

c) Side split squat

  • 3 x 20 alt. Legs AHAP

 

Ke

a) Shoulder press

  • 1 x 3 @70%
  • 1 x 3 @80%
  • 1 x 3 @90% amrap

b) Strict chin up

  • 3 x 10 AHAP

c) Strict ring dip

  • 3 x 10 AHAP

 

To

Lepo

 

Pe

emom 40

  1. walking lunge
  2. side plank hold RIGHT
  3. side plank hold LEFT
  4. Burpee over parallette/BB with big plates
  5. REST

 

La

a) Clean & jerk

  • 2 power clean + 1 push jerk

b) Amrap 15 with partner

  • 30 thruster @50/30 kg
  • 30 cal row
  • 30 pull up

Divide reps 50/50

 

Su

Lepo

 

Viikko-ohjelma 2.-8.10.-23

Ma

a) Back squat

  • 1 x 5 @65%
  • 1 x 5 @75%
  • 1 x 5 @85% amrap

b) Romanian deadlift

  • 3 x 10 AHAP

c) Side split squat

  • 3 x 20 alt legs AHAP

 

Ti

a) Shoulder press

  • 1 x 5 @65%
  • 1 x 5 @75%
  • 1 x 5 @85% amrap

b) Strict chin up

  • 3 x 10 AHAP

c) Strict ring dip

  • 3 x 10 AHAP

 

Ke

Emom 40

  1. row cal
  2. burpee
  3. wb
  4. du
  5. rest

 

To

Lepo

 

Pe

a) Handstand practice

  • 3 x MAX time hs hold
  • rest 2 min between efforts

b) Amrap 15 with partner For quality

  • 10 HS walk on to a plate
  • 20s L-sit hold
  • 20 Arch rock

Reps are per person, YGIG.

La

a) Snatch complex (e3m x 5)

  • 1 snatch deadlift + 1 hang snatch high pull + 1 hang squat snatch
  • Start light – finish heavy

b) Clean complex (e3m x 5)

  • 1 clean deadlift + 1 low hang clean pull + 1 low hang power clean
  • Start light – finish heavy

 

Su

Lepo

 

Viikko-ohjelma 25.9.-1.10.-23

Ma

Emom 40 (40/20)

  1. Bike
  2. box step overs
  3. walking lunge
  4. Abmat situp
  5. rest

 

Ti

Amrap 30 with partner

  • 10 Devils press @2x 15/10kg
  • 10 burpee over db
  • 10 pull up

You work 3 min- I work 3 min, the other one continues where the other left off.

 

Ke

A) TABATA

  • AmKBS @24/16 kg

Rest 2 min

B) TABATA

  • BXJ

Rest 2 min

C) TABATA

  • T2B

Rest 2 min

D) TABATA

  • Wall ball

To

Lepo

 

Pe

Emom 40 (30/30)

  1. Hs hold
  2. parallel squat hold
  3. plank hold
  4. ring row top hold
  5. row cal

 

La

A) Amrap 15 with partner

  • 100 cal row
  • 100m shuttle run (20 x 5m)
  • 100 Du/Su

YGIG- divide reps as you like

B) Clean

  • 1RM clean in 10 min with partner

 

Su

Lepo

 

Viikko-ohjelma 18.-24.9.-23

Ma

Amrap 20

  • 20 alt. DB/KB snatch @22,5/15kg or 24/16kg
  • 20 c2b
  • 20 alt. DB/KB OH reverse lunge
  • 20 t2b

 

Ti

emom 40

  1. row cal
  2. du
  3. wb
  4. burpee to high target
  5. rest

 

Ke

a) Shoulder press

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% (amrap)

b) e90sec x 8

  • odd: 15 band triceps pushdown
  • even: 10 strict chin up

 

To

Lepo

 

Pe

a) handstand practice

  • 3 x MAX time hs hold (box/against wall/banded) or partner assisted
  • rest 2 min between efforts

b) amrap 15 for quality with partner

  • 10 hs walk on to a plate (box/against wall)
  • 20s L-sit
  • 10m double KB OH carry @2 x 16/12kg

Reps are per person so go YGIG and/or assist each other if have to

 

La

a) Back squat

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% (amrap)

b) amrap 20 with partner

  • 30 deadlift @80/55 kg
  • 70 air squat
  • 100 jump over bar

YGIG-divide reps as you like

 

Su

Lepo

 

Viikko-ohjelma 11.-17.9.-23

Ma

a) Amrap 10 with partner

  • 5 cal row
  • 5 burpee over rower

b) Amrap 10 with partner

  • 5 AmKBS @24/16kg
  • 5 high box jump

 

Ti

a) shoulder press

  • 1 x 3 @70%
  • 1 x 3 @80%
  • 1 x 3 @90% (amrap)

b) e90sec x 8 (12 min)

  • odd: 10 Tall kneeling Arnold press
  • even: 10 strict chin up

 

Ke

Emom 40

  1. Hs shoulder taps
  2. t2b
  3. du
  4. bike/assault/row
  5. rest

 

To

Lepo

 

Pe

a) Back squat

  • 1 x 3 @70%
  • 1 x 3 @80%
  • 1 x 3 @90% (amrap)

b) e90sec x 8

  • odd: 15 goblet cyclist squat
  • even: 10 rdl

 

La

Wodliigan syyskuun laji

  • olitsie joko virallisesti ilmoittautunut tai et, ni sama jumppa kaikille. Skaalataan jokaiselle sopivaksi, eli mukaan vaan ❤️

 

Su

Lepo

 

Viikko-ohjelma 4.-10.9.-23

Ma

a) shoulder press

  • 1 x 5@65%
  • 1 x 5@75%
  • 1 x 5@85% (amrap)

b) e90s x 8

odd: 15 band triceps pushdown

even: 10 strict chin up

unbroken sets

 

Ti

Emom 40 (40/20)

  1. row cals
  2. du
  3. wb
  4. burpee to high target
  5. rest

 

Ke

a) back squat

  • 1 x 5 @65%
  • 1 x 5 @75%
  • 1 x 5 @85% (amrap)

b) e90sec x 8

Odd: 15 goblet cyclist squat

even: 10 rdl

Unbroken sets

 

To

Lepo

 

Pe

Emom 40 (40/20)

  1. hs hold
  2. t2b
  3. bx jump over
  4. c2b
  5. rest

 

La

A) clean complex

  • 1 clean pull + 1 hang squat clean + 1 power clean
  • work up to a heavy weight in 15 min

B) amrap 20 with partner

  • 20 cluster @50/35 kg
  • 400m run together
  • 20 burpee over bar

Divide burpees and clusters as you like, YGIG

 

Su

Lepo

 

Viikko-ohjelma 28.8.-3.9.-23

Ma

Emom 40

  1. choose your ergo
  2. WB
  3. walking lunge
  4. Du
  5. rest

Work @50-60% effort

 

Ti

Amrap 30 with parner (Work 3 min – Rest 3 min – YGIG)

  • 10 hang clean+jerk @45/30kg
  • 10 bar over burpee
  • 10 pull up

The other one continues where the other left off.

 

Ke

4 x TABATA with 2 min rest in between movements

  1. Am KBS @24/16kg
  2. bxj
  3. row cal
  4. abmat situp

 

To

Emom 40 (30s/30s)

  1. HS hold
  2. seated mb twist
  3. plank hold
  4. ring row top hold
  5. t2b

 

Pe

Amrap 30 with partner

  • 20 hang power snatch
  • 400m run
  • 20 hang squat snatch
  • 400m run
  • 20 squat snatch
  • 400m run
  • 20 power snatch
  • 400m run

Rx weight is 50/35 kg.

Run together & divide snatch reps as you like YGIG.

 

Viikko-ohjelma 21.-27.8.-23

Ma

A) emom 12 for quality

  1. hs shoulder taps
  2. hollow to arch to hollow
  3. alt. Pistol squats

B) amrap 15

  • 10 t2b
  • 15 wb
  • 20 alt. DB snatch 22,5/15kg

 

Ti

Emom 20

  1. Row cal
  2. Bar over burpee
  3. Strict chin up
  4. side plank LEFT
  5. side plank RIGHT

 

Ke

A) Back squat

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% amrap

B) emom 10

  • odd: 5 high box jump
  • even: 10 RDL @30-40% deadlift 1rm

 

To

A) Shoulder press

  • 1 x 5 @75%
  • 1 x 3 @85%
  • 1 x 1 @95% amrap

B) emom 12

  1. 10/7 cal row
  2. 10 burpee
  3. 30 Du’s

 

Pe

”MURPH”

For time

  • 1600m run
  • 100 pull up
  • 200 push up
  • 300 air squat
  • 1600m run

TC 50 min

 

La-Su Lepo

 

Viikko-ohjelma 14.-20.8.-23

Ma

Emom 40

  1. hs hold
  2. row cal
  3. target burpee
  4. KB farmer’s walk @2x 24/16kg
  5. rest

 

Ti

A) Back squat

  • 3x 70%
  • 3x 80%
  • 3x 90% amrap

B) Romanian deadlift

  • 2 x 10 (wu sets)
  • 3x 10 (workin sets)

 

Ke

A) Shoulder press

  • 3x 70%
  • 3x 80%
  • 3x 90% amrap

B) 5 sets of

  • 5-7 pull up
  • 10-12 Barbell biceps curl
  • Rest 2 min

 

To

A) Power clean

  • 3-3-2-2-1-1-1

B) Amrap 15 with partner

  • 400m run together
  • 5 power clean for both @ 50/35kg

 

 

Pe

Emom 21

  1. 5 pull up
  2. 10 push up
  3. 15 air squat

 

 

 

Viikko-ohjelma 7.-13.8.-23

Ma

A) Back squat

  • 5 (65%)
  • 5 (75%)
  • 5 (85%) amrap

 

B) amrap 10

  • 20 pistol squat
  • 10 bxj
  • 5 c2b

 

Ti

A) Shoulder press

  • 5 (65%)
  • 5 (75%)
  • 5 (85%) amrap

 

B) 4x 2 min work/1min rest

  • 10 DB floor press @ 2x 22,5/15
  • 10 burpee
  • 20 abmat situp

After rest minute, continue where you left off

 

Ke

5x 4 min work/2min rest with partner

  1. 5 Strict Rope pull up + 10 Air squat
  2. 10 slam ball + 10 kbs (chest height) 32/24 kg
  3. 5 kipping/butterfly pull up + 10 Du
  4. 5 toes to rings + 7/5 cal airbike
  5. 5 plate GTOH + 10 seated plate twist @15/10kg

IGYG-partners switch after 1 round during 4 min work time

 

To

Emom 40

  1. empty bar hang power clean 20/15 kg
  2. row cals
  3. passive hang
  4. MB bear hug walking lunge

 

Pe

A) emom 12 for quality

  1. hs shoulder taps
  2. hollow to arch to hollow
  3. ring row top hold

 

B) Amrap 20 with partner

  • 400m run
  • 10 push press for both @40/27,5kg
  • 400m run
  • 20 push up for both