Viikko-ohjelma 20.-26.4.-26

CF WOD Strength 1 (ma)

5x e2,5m
– 3-5 tempo 30X3 pull ups / negative PU @ RIR 2-3

16xEMOM
1. DU (20s on / 40s off)
2. SA DB bench press (20s R / 20s L / 20s off)
3. 5 T2B / toes-to-low target
4. 3 Wall walks

Intended stimulus, koko treeni: RPE 5/10

CF WOD Strength 2 (ti)

8x e1,5m
– 3-pos. Squat Snatch

15xEMOM
1. 5+5 SL Hip thrust @ 30-50% 1 RM
2. 5 push press @ 30-50% 1 RM
3. 10 alt. FR rev. lunge @ 30-50% 1 RM
4. 5+5 SA DB/KB row @15-20/8-12,5 kg
5. rest

Intended stimulus, koko treeni: RPE 5/10

CF Basics Metcon (ti)

Fat Amy

For Time
– 50 Air Squats
– 10 Burpees
– 40 Sit-Ups
– 10 Burpees
– 30 alt. Lunges
– 10 Burpees
– 20 KBS 16/12 kg
– 10 Burpees
– 10 m Bear Crawl
– 10 Burpees
– 20 KBS 16/12 kg
– 10 Burpees
– 30 alt. Lunges
– 10 Burpees
– 40 Sit-Ups
– 10 Burpees
– 50 Air Squats
TC: 20min

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

32xEMOM (30-40s on / 20-30s off)
1. Box step overs
2. sumo DL high pulls
3. Standing bicycle crunches
4. Lat Pull over and thoracic stretch with plate
5. bear walk
6. plate calf raises
7. crab hip thrust
8. wind mill (20s R / 20s L)

Intended stimulus, koko treeni: RPE 6/10

CF Foundations, The Fix (to)

Mitä se korjaa? Kaiken!
Tällä tunnilla aktivoidaan tukilihaksia, parannetaan liikkuvuutta, liikutaan kevyesti ja huolletaan kroppaa.

Tällä viikolla teemana olkapään ja takaketjun huolto.

Olkapää- ja selkävaivaiset HOX!

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e2,5m:
– 5 Front Squat with 1s pause at bottom position @60-70 % 1RM

8x e2m
1. 8 pull ups / 4 negative pull ups + 2×8 side lunge
2. 8 DL + 2×8 standing DB press

Intended stimulus: RPE 6/10

CF WOD Strength 3 (pe)

Nopeusvoima 12min
– 2x2x3 WB side throw @ split jerk position R / L-leg in front
– ~10m sled push sprint / ATX high gear pushing sprint
– 3 high target heavy WB

5x e1,5m FQ
– 2x power clean + 2x split jerk
5x e1,5m FQ
– 2x (Clean & Split jerk)

Intended stimulus: RPE 5/10

CF WOD Metcon 2 (la)

Partner Kelly

5 rounds For Time with a partner:
– 400m run together
– YGIG 30 box jumps (50/60 cm)
– YGIG 30 wall-ball shots (6/9 kg)

TC 30min

Intended stimulus: RPE 6/10