Viikko-ohjelma 30.1.-5.2.2023

a) e3m x 5

5 front squat

b) amrap 10

2-3-4-5-6-7-8…

Dual DB front squat @2x 15/10kg
burpee over DB’s

Amrap 30 with partner

IGYG- switch after 1 round

10 t2b
7 tng power snatch @50% of Snatch 1rm
3 wall walks

Emom 40 (40/20)

air squat
row cal
du
bike
rest

Lepo

a) Strict chin up

5 x 5 AHAP

b) 3x3min AMRAP – REST 1,5min

10 c2b
10 bx jump over 24/20”

a) 5 sets with increasing weight

2 power clean + 2 front squat + 2 STOH

b) For time

21-15-9

deadlift @50% 1 rm
HSPU

tc 7 min

Lepo

Viikko-ohjelma 23.-29.1.

a) emom 5

6 power c & j

b) amrap 10

10 power clean
8 push jerk
10 c2b

a) Back squat

5 x 5

b) amrap 10

10 DB walking lunge @2 x 15/10kg
15 DB rdl @21×0

Emom 32

du
bike erg
burpee
row cal

Lepo

40 min Maintenance work

alternate between work and rest

5 min work

10 air squat
10m walking lunge
10m inchworm

5 min rest

foam rolling
lacrosse ball smashing
stretching

a) for 15 min

hs walk practice (with partner taking turns or partner assisted)

b) emom 12

hs shoulder taps
arch hold
straight arm plank hold
bike

lepo

Viikko-ohjelma 16.-22.1.-23

A) emom 10

odd: 5 strict chin up

even: 5 strict ring dip

B) amrap 10

10 dual DB push press
10 dual DB bent over row
10 hollow rock

emom 32

du
bike erg
burpee
row cal

A) emom 5

6 power snatch

B) amrap 10

8 power snatch
6 ohs
8 t2b

Lepo

A) e3m x 5

5 back squat

B) amrap 10 (for quality)

10m KB front rack walking lunge
10 KB goblet squat (tempo 30×0)

Emom 32

wb
row cal
abmat situp
du

Lepo

Viikko-ohjelma 9.-15.1.

Emom 32min
40s work – 20s rest
1. Wall walk
2. Bike erg/Echo bike
3. Farmer’s walk 2×24/2x16kg
4. Air squat
Move @60-70% effort
Be consistent=same reps each round

A. EMOM 5min

5 Power snatch @60% of PS 1RM OR 50% of Snatch 1RM

Rest 3min

B. AMRAP 10min

10 T2B
10 Dual DB hang snatch 2×15/2x10kg
5 Burpee over DB’s

A. Back Squat
5×5@70% of 1RM
Do set every 3min

B. 10min AMRAP

10m KB Front rack walking lunge 2×12/2x8kg
10 KB Goblet squat @30X0 12/8kg

Lepo

Emom 32min
40s work – 20s rest

1. WB 9/6kg
2. Row calories
3. Abmat sit up
4. DU
Move @60-70% effort
Be consistent=same reps each round

A. EMOM 5min

5 Power C&J @50% of C&J 1RM

B. AMRAP 10min

10 C2B
10 Power clean @50% of C&J 1RM
10 Push up

Lepo

Viikko-ohjelma 2.-8.1.2023

A. 6min AMRAP

7 HSPU
10 Alt. DB Hang Snatch 22,5/15kg

Rest 3min

B. 6min AMRAP

7 Pull up
10 Burpee

A. Back Squat

Find 1RM in 20min

B. EMOM 8min

ODD: 6 Front rack reverse lunge @40% of BS 1RM
EVEN: 10 KB/DB Goblet squat @30X0 24/16kg

Emom 32min
30s work – 30s rest

1. Echo Bike OR Bike erg cals
2. DU
3. Row cals
4. KB Swing (Am.) 16/12kg

Move @60-70% effort
Be consistent=same reps each round

Lepo

15min AMRAP

20 T2B
20 WB 9/6kg
20 Burpee

Oly total
A. Snatch
Find 1RM in 20min

B. C&J
Find 1RM in 20min

Lepo

Viikko-ohjelma 26.-31.12.2022

Ma 26.12.
a) EMOM 10:
2 hang power cleans

b) ”DT”

5 rounds for time:
12 deadlifts (47/70 kg)
9 hang power cleans
6 push jerks

Ti 27.12.

a) 5 rounds for load with a partner:
30.5-m single-arm DB overhead carry/arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.

b) For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

Ke 28.12.

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

To 29.12.

Lepo

Pe 30.12.

a) ”Grace or Isabel”

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

For time:
30 snatches (43/61 kg)

b) 3 sets:
20 GHD sit-ups
20 seated leg lifts

La 31.12.

AMRAP 30 with a partner:
10 wall-ball shots (6/9 kg)
6 handstand push-ups
2 squat cleans (70/102 kg)

Su 1.1. Hyvää Uutta Vuotta 2023 kaikille

Lepo

Uusi vuosi tuo uusia kujeita mukanaan! Ohjelmointimme vaihtuu uuteen ma 2.1. alkaen. Jatkossa ohjelmointia kynäilee Janne Ropponen (CF EastBreeze) ja hän on tehnyt aiemmin ohjelmointeja CF Härälle sekä omalle salilleen. Mielenkiinnolla ja innolla odotamme uuden ohjelmoinnin alkamista✨❤️
Tammikuun lopulle Su 23.1.-23 on tulossa myös voimistelun ystäville pientä herkkua Ville Parviaisen voimistelukurssin myötä (lisätietoja ja ilmoittautumisista kurssille tulossa pian). https://www.villeviikinki.fi/
Seuraava OnRamp-peruskurssi järjestetään la 14.1.2023 (Kurssi tulee myyntiin pian)

Nyt siis loistava hetki aloittaa uusi harrastus tai sitten vaikka palata treenien pariin venähtäneen tauon jälkeen! Tervetuloa treeneille uudet sekä vanhat lahkolaiset❤️🤗

Viikko-ohjelma 19.-25.12.2022

HOU-HOU-HOU! Jouluviikon treenit ovat ma-pe (la ja su vietetään joulua kukin tahoillamme🎅🏻🧑🏻‍🎄). Katso tarkemmat muutokset varauskalenterista…

a) Every 1:30 x 6 sets:
6 DB thrusters

b) Partner workout:
5 sets:
400-m row
AMRAP:
8 DB squats (15/22,5 kg)
30 double-unders

One athlete rows, while the other athlete performs an AMRAP of the squats and double-unders. Once the rower is finished, the athletes switch. Each athlete will complete five rows and five attempts of the AMRAP. The score is the total number of rounds and reps.

a) ”Diane”

For time:
21-15-9:
Deadlifts (70/102 kg)
Handstand push-ups

b) Post workout:
Build to a heavy 5-rep deadlift

Partner workout:
For time:
70/100 calorie row
200-m KB front rack carry
70/100 calorie row
30 KB Turkish get-ups
70/100 calorie row
100 synchro air squats

All reps are split evenly except for the air squats. While one partner works, the other rests.
Weights on KB fronty rack carry and turkish getup are Rx: 16/24kg, Intermediate: 12/16 kg, Beginner: 8/12 kg
Row substitutions: 800/1000-m ski, 800-m run, 1,600/2,000-m bike (any bike).

a) EMOM 8:
5 unbroken clean and jerks or snatches

b) AMRAP 7:
7 box jumps (61/76 cm)
7 chest-to-bar pull-ups

a) 5 sets for quality:
5 snatch push presses
5 hang muscle snatches
– Rest :60 between sets.

b) AMRAP 20 with a partner:
Partner 1: 250/300-m row
Partner 2: 12 hang power snatches (34/52 kg)
– Partners rotate after the row and snatches are completed.
– Partners perform 5 synchronized bar-facing burpees before rotating.

La ja Su

✨Ihanaa ja Rauhaisaa Joulua kaikille toivoo CF Imatran ja The Voiman henksu✨

Viikko-ohjelma 12.-18.12.2022

a) 8 sets:
:20 double-unders
– Rest :10

b) 5 rounds for time:
11 front squats (43/61 kg)
55 double-unders

a) EMOM 9:
1 push press
– Build in load.

b) ”JACK”

AMRAP 20:
10 push presses (34/52 kg)
10 KB swings (16/24 kg)
10 box jumps (51/61 cm)

7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.

lepo

a) For time:

30 single-arm KB overhead lunges (16/24 kg)
30 knees-to-elbows
30 sit-ups
30 KB snatches (16/24 kg)
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges

b) 4 sets:
10 single-arm KB bent over rows/arm (16/24 kg)
50-m single-arm KB farmer carry/arm

a)Every 2:00 for 3 sets:
1 bench/ floor pressEvery 2:00 for 3 sets:
3 bench/floor pressesEvery 2:00 for 3 sets:
5 bench/floor presses

b) On an 8:00 clock:
8 deficit ring row
– Build to a heavy set.

lepo

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