CrossFit TurkuWOD-LIIGA
"Legs Miserables"
3min on, 1min off until you have accumulated
60 overhead squats 35/25, max 4 rounds (15min)
3min work includes:
30 front rack lunges (in total)
30 bar hop overs (syncro)
Max OHS (syncro)
For time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 100/70
Bar over burpees
(Every 3min for 4 rounds
8 deadlift @50-70%
set of strict pull-ups (target 5-10))
(OTM 8
1. 4-8 strict hspu / pike push-up
2. 10-15 v-up)
For time:
buy in 1,5k/1,2k ski
then
40 box over jump
30 handstand push-up
30 box over jump
20 handstand push-up
Back Squat
Build to a heavy 5RM.
Then 4 x 5 @80-85% of 5RM
10 min AMRAP
4 left-arm DB Turkish get-ups 15/10
4 right-arm DB Turkish get-ups
16 reverse lunges w/ db 15/10
Partner workout
40min AMRAP
A. 16 db snatch 22.5/15
B. Run around the building (430m)
OTM 7
1 pause power clean (knee)
1 squat clean
– Build up to 60%.
OTM 15
1 squat clean
– Start @70% 1RM.
– Add load once every 3:00.
5 x 2 clean pull @110% 1RM
– Rest 30s between sets
WOD-LIIGA
"Legs Miserables"
HERO WOD
"Eleanor"
for time:
1 mile run
100 devils press (2×22.5/15)
1 mile run
For time with a partner:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots 20/14
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
– Non-working partner hangs from the pull-up bar.
(every 2min for 5 rounds
30 crossover jumps
3 push jerk @50% +)
For time
5 rounds
55 double under
5 pushjerk 85/55
Back Squat
7 x 6 @80-90% of 6RM
Partner workout
10min AMRAP
9 db deadlift 22,5's/15's
6 box step overs w/ db's 22,5's/15's
rest while partner completes a round
(10min warm-up run)
4 rounds
1min shuttle run
1min pull-up
1min push-up
1min squat
1min rest
Power snatch
3-3-2-2-1-1
start @60% 1rm
For time:
15 – 12 – 9 – 6 – 3
power snatch 60% 1rm
(4 rounds
15s hollow hold
15s v-ups
30s rest)
"Andi" with partner
For time:
100 hang power snatch 30/20
100 push press 30/20
100 sumo deadlift high pull 30/20
100 front squat 30/20
split reps
HERO WOD
"Josie"
For time
1 mile run
then, 3 rounds
30 burpee
4 power clean 70/50
6 front squat 70/50
then,1 mile run
(wear a weight vest)
On the minute for 28min (7R)
1. 18/14 cal row
2. 60 double under
3. 1 round of cindy
4. rest
Back squat
Build to a heavy 6RM
Then 6 x 6 @80-90% of 6RM
for time:
21 – 15 – 9
deadlift 90/60
wallball 20/14
(OTM 8
1. 15-30s handstand hold
2. 8-12 plate steps)
4 rounds
in 90s:
20 db snatch 22.5/15
AMRAP handstand walk / wall walk
90s rest
Every 2min for 9 rounds
1-3: 3 muscle clean
4-6: 3 power clean
7-9: 3 squat clean
4 rounds
10 clean pull @40-50% 1rm
10 barbell rollout
1-2min rest
For time with partner:
50 – 40 – 30 – 20 – 10
ski (cal)
shoulder to overhead 60/40
box over jump 60/50
"Glen"
For time
30 clean & jerk 60/42.5
1 mile run
10 rope climb
1 mile run
100 burpee
3 rounds
5 min AMRAP
20 db hang c&j 22.5/15
20 box step overs w/ db 22.5/15
5min AMRAP
easy paced rowing
For total reps:
On the minute for 18min (3 min of each)
1-3: shoulder presses, ⅔ body weight
4-6: strict pull-ups
7-9: push presses, ⅔ body weight
10-12: strict pull-ups
13-15: push jerks, ⅔ body weight
16-18: strict pull-ups
tempo back squat
4 x 4 @50% 1RM (32×1)
4 Rounds for quality
10 good morning
8+8 one legged deadlift
3+3 turkish get-up
For time:
100 sit-up
80 back extension
60 v-up
in the beginning of each minute perform 5 burpees (starts with burpees)
every 2min for 4 rounds
2 tall snatch
3 high box jump
every 2min for 4 rounds
2 hi-hang snatch + 2 btn pushpress + 2 heaving
snatch balance
every 2min for 4 rounds
2 hang snatch + 2 snatch balance + 2 ohs
For time in teams of 3
15 rope climb
60 toes to rings
75 front squat 60/40
90 bar over burpee
75 front squat 60/40
60 toes to rings
15 rope climb
one works at a time, split reps
"Fight gone bad"
3 rounds
1min wallball 20/14
1min sumo deadlift high pull 35/25
1min box jump
1min pushpress 35/25
1min row cal
1min rest
6min AMRAP
12 toes to bar
16 db hang snatch 22.5/15
6min AMRAP
12 sit-up
16 db snatch 22.5/15
Back Squat
6 x 8 @80-90% of 8RM.
(for quality
40 hip thrust
60 jumping split squat)
Bench press
10 – 8 – 6 – 4 – 2
Death by burpee pull-ups
1st minute perform 1 burpee pull-up, 2nd minute 2 reps etc until you can't
finish the repetitions in one minute
every 90s for 4 rounds
3 x 1 power clean + 1 push jerk @60-70%
every 90s for 4 rounds
2 x 1 power clean + 1 push jerk @75-85%
3 rounds
10 barbell row
15 v-up
15 back extension
1min rest
For time in teams of 3
10 rounds
30 cal ski
30 double kb deadlift 32's/24's
30 russian swing 32/24
split reps
WOD-LIIGA
"Paljonko nousee rinnalle?" (osa2)
in 4min min (11:00-15:00)
1rm Clean (both can work at the same time)
in Teams of 4
A.
10min AMRAP of echo bike calories & weighted
box step overs 22.5/15
B.
10min AMRAP of row calories & burpees
C.
10min AMRAP of ski calories & db hang c&j 22.5/15
2min rest between amraps
3 rounds
2min AMRAP
3 wall walk
9 power clean 60/40
2min REST
2min AMRAP
9 strict handstand push-up / box hspu
9 power clean 60/40
2min REST
Back squat
Build to a heavy 8RM.
Then 5 x 8 @80-90% of 8RM.
4 rounds
in 1min:
8 front squat 70/50
AMRAP deadlift 70/50
1min REST
"Tabata That!"
Tabata Medicine ball clean 20/14
Rest 1 minute
Tabata Double under
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata KB swing 24/16
The Tabata interval is 20s of work followed
by 10s of rest for 8 intervals.
Tabata score is the least number of reps
performed in any of the eight intervals.
for example 10 – 50 – 12 – 18 = 90
every 2min for 5 rounds
3 pause snatch @50-70% 1rm
(1s pause on knees & catch)
every 2min for 5 rounds
1 hang snatch + 1 snatch + 1 snatch balance
@60-80% 1rm
3 rounds
6 snatch deadlift @75-80% 1rm snatch
20 russian twists
1,5min rest
WOD-LIIGA laji
Every 3min for 4 rounds
10 db bench press
set of push-ups (target 8-12)
Partner workout
10min AMRAP (you go, I go)
8 one arm devils press 22.5/15
12 sit-up
For time:
10 rope climb
75 power snatch 35/25
225 double under
Back squat
5 x 10 @80-90% of 10RM BS
(3 rounds
10+10 side bends (with db)
8+8 one legged deadlift with kb's
6+6 back rack reverse lunge)
(Pull-up skill work (3 levels))
4 rounds
in 90s.: 250/200m row + AMRAP toes to bar
90s rest
"Chad"
1000 box step ups
(with a weight vest)
Partner "Holleyman"
30 rounds
5 wallball 20/14
3 handstand push-up
1 power clean 100/70
you go, I go
full rounds (15 rounds/each)
Partner workout
for time:
100 deadlift 60/40
50 bar over burpee
2min rest
80 hang power clean 60/40
40 bar over burpee
2min rest
60 front squat 60/40
30 bar over burpee
split reps
Handstand skills
OTM 20
1. shuttle run
2. toes to rings
3. row
4. wall walk
5. rest
3 rounds
90s AMRAP
12 pistol squat
6 strict pull-up
90s REST
after 3 rounds:
3 rounds
90s AMRAP
10 box step ups w/ db 22.5/15
10 push-up
90s REST
CF games quarterfinals 2023 event 2 (modified)
12min AMRAP
8 db snatch arm 1 32,5/22.5
8 oh stationary lunges arm 1
8 db snatch arm 2
8 oh stationary lunges arm 2
40 crossovers
jerk in split 3 x 4
jerk balance 4 x 3
pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)
pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)
Partner workout
20min AMRAP
50 medicine ball squat clean 20/14
30 weighted partner sit-up 20/14
50 box jump
30 weighted partner sit-up 20/14
ball must stay in the air during the whole
workout