CrossFit Turku08.50- 09.00 Kilpailijoiden rekisteröityminen
09.05 Lajin 1 briiffaus
09.30 Laji 1. “Jack the Ripper”
n. 10.10 Lajien 2-4 briiffaus
10.50 Laji 2. “Hot Shots 45”
11.50 Laji 3. “Hips Don’t Lie”
12.15 – 13.30 Lounas
13.45 Laji 4. “Everybody Gets to…”
—- Pudotus – 8 joukkuetta jatkaa lajeihin 5 & 6 —-
15.00 Laji 5. “Triple Respite”
15.30 Laji 6. “Back Bender”
—- Pudotus – 4 joukkuetta jatkaa finaalilajiin —-
n. 16.15 Finaali “Hard & Smart”
n. 19.00 Bailut alkaa!
3 rounds for time:
75 double-unders
50 one -arm db push jerk
25 push-up
Mikael M.
Squat / deadlift
5 x 5 at 80% of last 10 set
front squat
2 x 5 at 50% 1RM
Tea M.
Partner workout,
For time:
50-40-30-20-10
ski calories
burpees
Split repetitions as desired.
Olli T.
3 rounds for time of:
Run 800 meters
1 rope climb
10 clean & jerk 90/70
1 rope climb
Snatch 2 x 2 at 70% 1rm sn
Snatch 5 x 2 at 80% 1rm sn
Snatch 1 RM
5 rounds:
10 box jump 24/20″
10 dumbbell snatch 25/15
10 toes to bar
Maria S.
For Quality:
30 Strict Chest to Bar Pull-ups
30 Strict Handstand Push-ups
30 Strict Pull-ups
30 Push-ups
30 Ring Rows
30 Strict Ring Dips
Lauri S.
Back squat
10 reps +2,5kg-5kg
3 x 10 @70% (10rep weight)
Deadlift
10 reps +2,5-5kg
3 x 10 @70% (10rep weight)
2 Rounds:
8 + 8 one-leg romanian deadlift
10 + 10 box step-ups
6 + 6 weighted lunges
Emmi J.
Partner workout:
Annie + row
50-40-30-20-10
row calories
50-40-30-20-10
double-unders & sit-ups
One rows calories while other does du’s and sit-ups. Change when both have round completed.
