CrossFit Turku6.12. tunnit klo 9, 10 ja 11 (la 7.12. normaalisti)
24.12. tunnit klo 9 ja 10
25. ja 26.12 ei ohjattuja tunteja (open gym normaalisti käytössä)
27.12. tunnit klo 9, 10, 15,16,17 ja 18 (kinkunsulatusjumppaa)
28.12. normaalisti
31.12.19 tunnit klo 9, 10, 14 ja 15
1.1.20 ei ohjattuja tunteja (open gym normaalisti käytössä)
2.1. normaalisti
DELOAD WEEK
DEADLIFT 5 X 4 REPS AT 60% OF YOUR 1RM DEADLIFT
FOR QUALITY 3 ROUNDS:
20 DB/KB SIDE TILTS (10+10)
15 BARBELL SIT-UPS
10 HANGING LEG RAISES
Aarni M.
DELOAD WEEK
RING MUSCLE-UP SKILLS
4 ROUNDS
2 MIN WORK / 2 MIN REST
MAX SET OF MUSCLE-UPS /JUMPING MUSCLE-UPS
8 ROWER OVER BURPEE
AMRAP OF CAL ROW
Mari L.
TEAM WORKOUT
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 16 MINUTES OF:
3 WEIGHTED PULL-UPS
6 PUSH-UPS ON DUMBBELLS
9 DUMBBELL SQUATS
TEAMS OF THREE, ALL MEMBERS OF TEAM COMPLETE ONE MOVEMENT BEFORE STARTING THE NEXT ONE.
Robin W.
BUILD TO A MAX IN:
1 POWER CLEAN + 1 CLEAN + 1 FRONT SQUAT + 2 SPLIT JERKS.
THEN 3 SETS OF 1 POWER CLEAN + 1 SPLIT JERK AT 90%OF YOUR DAILY MAX
Artur B.
3 ROUNDS 90 SECONDS PER MOVEMENT:
CAL ROW
SINGLE DB BOX STEP-UPS (60/50CM, 22,5/15KG)
WALLBALL 20/14LBS
Ira I.
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 PULL-OVERS
20/16 CAL SKI
1-MINUTE PLANK HOLD
Greenhorn Challenge Podium
Gold: Oona Lius, O.P Lehtiö
Silver: Ilona Potinoja, Aarni Mertala
Bronze: Rasmus Kaven, Emilia Mikkola
DEADLIFT 4 X 5 AT 80%
BUILD TO 1RM WEIGHTED PULL-UP
100 PULL-APARTS
Winner of Greenhorn Challenge 2019 men Olli-Pekka Lehtiö.
2 ROUNDS:
4 MIN AMRAP:
6+6 ONE ARM DB PUSH PRESS 22,5/15
9 PUSH-UP
15 SIT-UP
4 MIN REST
Winner of Greenhorn Challenge 2019 women Oona Lius
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 18 MINUTES OF:
300/250M ROW
MAX SET OF STRICT TOES TO BAR
MAX SET OF STRICT RING DIPS
ALTERNATING ROUNDS WITH A PARTNER.
RCFT intramural Open scaled women winner and Finland Open scaled women 3rd Jenni Lomski.