Julkaistu:

Viikko-ohjelma 1.-7.8.

Ma

a) For time:

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

b) Post-workout:
For completion:
100 abmat sit-ups
Ti
”CrossFit Total”

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

 

Ke

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.

 

To

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)

 

Pe

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