CrossFit TurkuHyvää Joulua!
Merry Christmas!
Working with a partner
12 -steps of Christmas
1 Clean 60/45
2 Jerk 60/45
3 Front squat 60/45
4 Deadlift 60/45
5 Handstand Push-up
6 Pistol Squat
7 Pull-up
8 Toes to bar
9 Wallball 20/14
10 Kb Swing 32/24
11 Sit-ups
12 Burpees
Wear your Christmas spirit on todays WOD.
Niko P.
Deload week
Bar muscle-up foundations
On the minute for 15 minutes,
1st 15/12 calories erg
2nd 5/3 bar muscle-up
3rd 16 overhead walking lunge 20/15
Pasi M.
Deload week
2 sets of 10 reps each with a light weight:
high hang muscle clean + shoulder press
hang muscle clean + push press
muscle clean + push jerk
hang power clean + power jerk
power clean + split jerk
hang cluster
cluster
squat clean + split jerk
40/30kg max
Jura
Deload week
Muscle-up foundations
10 minute AMRAP of,
1-2-3.. muscle-ups
3-6-9.. long cycle
Sets must be unbroken, when broken start from beginning.
Greg Glassman: These Are Essential Movements
Deload week
10 rounds of,
1 minute erg
1 minute:
10 box jump 20″
10 kettlebell swing 24/16
1 minute jump rope
1 minute:
10 burpee
10 ring row
Keep a conversational pace throughout the workout. Goal is not repetitions but maintaining as low heart rate as possible.
Enni E.
Deload week
in 2 minutes accumulate as much time as possible in a handstand
1 minute as many pass troughs as possible
1 minute as many hollow rocks as possible
1 minute as many arch rocks as possible
in 1 minute accumulate as much time as possible chin over bar hang
in 1 minute accumulate as much time as possible ring support
in 2 minutes accumulate as much time as possible in a squat
rest 1 minute between movements
Jani T.
Alternating rounds with a partner,
30 rounds:
1 deadlift at 75% 1RM
5 wallball 20/14
Functional Dominance and Functional Competence
Find daily max in power snatch
then,
snatch pull + snatch
5 sets of 1 rep at 90% of power snatch
Winter War 2017
Qualification workout 3
For time:
10 squat snatch 50kg/35kg
2 rounds:
5 chest to bar pull-up
5 handstand push-up
10 alternating pistol squat
8 squat snatch 60kg/40kg
2 rounds
5 chest to bar pull-up
5 handstand push-up
10 alternating pistol squat
6 squat snatch 70kg/45kg
2 rounds:
5 chest to bar pull-up
5 handstand push-up
10 alternating pistol squat
4 squat snatch 80kg/50kg
2 rounds:
5 chest to bar pull-up
5 handstand push-up
10 alternating pistol squat
2 squat snatch 90kg/55kg
2 rounds:
5 chest to bar pull-up
5 handstand push-up
10 alternating pistol squat
shoulder press
5-5-5
push press
3-3-3
push jerk
1-1-1
Be Proud of What You’re Doing