CrossFit TurkuMäkijuoksutreeni
30min AMRAP
Hill run with partner
work : rest = 2:1
*Loppiaisen yhteistreeni Portti X CrossFit Turku järjestetään Pähkinämäellä, Kuralan sillan edustalla.
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Tarjolla treenin päätteeksi pullaa ja kuumaa juomaa!*
On the minute for 20 minutes
1. KB squat 24/16
2. Mountain climber
3. KB swing 24/16
4. Rest
Partner workout
AMRAP 20
10 lunges
8 plate ground to overhead 15/10
6 down up
You go / I go full rounds
Open gym
A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee
B) 15 AMRAP
10 Toes to bar
12 wallball 20/14
10 Push ups
Kotitreeni
A) EMOM12
1. 30s squat hold + 30s air squat
2. 30s inch worm + 30s plank hold
3.20s hollow hold amrap 1/2 burpee
B) 15 AMRAP
10 V-ups
12 Lunges
10 Push ups
Open gym
10min AMRAP
15/12 cal row
10 rower over burpee
2min REST
10min AMRAP
60 double under
20 sit-up
Kotitreeni
AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat
Open gym
for time
15 – 12 – 9
front squat 60/42,5
box jump 60/50
3min rest
For time
9 – 6 – 3
front squat 90/60
box jump 75/60
Kotitreeni
For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk
5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run
3 x 10 Db snatch (go for a heavy set)
6 Rounds
1min db snatch 22.5/15
1min box over burpee
2min rest
1RM Back squat
3 rounds for quality:
6+6 reverse lunge
20 back extension
20 v-up
Every 8min for 3 rounds
40/30 cal row
20 kb swing 32/24
15 handstand push-up
5 wallwalk
in 10min
Find your 1RM Power clean
7min AMRAP
5 box jumps 75/60
3 cleans 100/70
"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up
On the minute for 30min
1. 1-3 rope climb
2. 10-20 pistol squat
3. 8-12 ringrow
4. 12-16 jumping split squat
5. 6-12 strict handstand push-up
6. 12-16 wallball
Every 6min for 4 Rounds
12 power clean 40/25
12 bar over burpee
AMRAP erg calories
Back Squat 5 x 5 @50%
of your 1RM back squat
for quality:
60 hollow rock
60 arch rock
60 v-ups
60 back extension
10!
hi-hang muscle snatch
behind the neck press
overhead squat
*perform rounds unbroken, rest as needed between rounds
Every 90s for 5 Rounds
6 hang power snatch
6 overhead squat
*40-60% of 1rm snatch, start @40%, you can add weight as you go
"12 Steps of Christmas"
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Push-up
8 Sit-up
9 Box jump 60/50
10 Kb Swing 32/24
11 Toes to bar
12 Burpees
Find 1rm weighted dip
21 – 15 – 9
deadlift 130/85
strict ring dip
5 Rounds
2min interval of:
60 double under
AMRAP of wall walks
2min rest
Back Squat Build to a 2RM.
Then 4 x 2 @80-85% of 2RM
Belt is only allowed when finding your 2RM.
Not on the back-off sets.
Half Back Squats 4-6 x 3 @7-8 RPE.
9 min AMRAP
10-20-30… (+10)
row (cal)
db box step overs 22.5/15
right into:
9 min AMRAP
10-20-30… (+10)
ski (cal)
one arm devils press 22.5/15
Find daily max in
power clean + push jerk + split jerk
then do 3 sets of
1 power clean + 2 push jerk + 2 split jerk @80%
of daily max
Partner workout (you go, I go, full rounds)
10 rounds
3 strict pullup
6 push-up
9 v-ups
— Rest 2min —
5 Rounds
9 chest to bar pullup
12 one arm db thruster 22.5/15
15 sit-up
HERO WOD
"Holleyman"
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
SUOMI 104
Partner workout
104 down&up
104 squat
104 situp
104 pull-up
104 situp
104 squat
104 down&up
split repetitions as desired
Every 3min for 3 rounds
A. 500/450m ski
B. 2 Rounds of
12 box over jump 60/50
12 hang power clean 42,5/30
Back Squat 5 x 6 reps @70-75% of
your 1RM back squat.
Half Back Squats 4-6 x 6 @7-8 RPE.
Shoulder press 1RM
Pushpress 1RM
for time:
42 db one arm pushpress 22.5/15
21 push-up
30 db one arm pushpress 22.5/15
15 push-up
18 db one arm pushpress 22.5/15
9 push-up
hang snatch + low hang snatch + snatch
3 x 1+1+1 @50-60% 1rm snatch
low hang snatch + snatch
3 x 1+1 @65-75% 1rm snatch
snatch
3 x 1 @ 80-90% 1rm snatch
Partner workout
2 Rounds
30 thruster 42.5/30
60 toes to bar
30 front squat 42.5/30
60 handstand push-up
3min rest between rounds
HERO WOD
"Maxton"
13 rounds for time of
8 strict pull-ups
26 box step-ups 50/60
21 burpees
Find 1rm weighted strict pull-up
3min AMRAP
10 chest to bar / pullup / jumping c2b
16 db hang snatch 22.5/15
— 3min rest—-
3min AMRAP
10 pullup / jumping c2b / jumping pullup
16 db clean & jerk 22.5/15
Back Squat Build to a heavy 5RM.
then 4 x 5 @80-85% of 5RM.
Belt is only allowed when finding your 5RM.
Not on the back-off sets.
Dead Stop Back Squat 3 x 5 reps @7-8 RPE.
5 Rounds
1min ski (cal)
1min box jump
1min wallball
1min double under
1min rest
Partner workout (you go, I go, full rounds)
10 min AMRAP
8 kb swing 32/24
5-8 toes to bar / heels over hips
5-8 handstand push-up / box hspu
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
for time with partner:
80 cal row
80 rower over burpee
80 hang power snatch 40/25
80 bar over burpee
80 hang power snatch 40/25
80 rower over burpee
80 cal row
On the minute for 11min
1-5: 1-5 strict slow pull-up
6: rest
7-11: 5-10 slow push-up
8min AMRAP
30 double under
8+8 one arm db pushpress 22,5/15
8 lateral burpee over db
Back Squat 3 x 5 @50-60-70% of 1rm
Narrow Stance Back Squat 3 x 5 @7-8 RPE
3 Rounds for quality
10 hip thrust + 10s hold
30+30m kb overhead walk (one arm)
10-20 v-ups
For time:
1k erg
80 db one arm hang c&j
750m erg
60 db one arm hang c&j
500m erg
40 db one arm hang c&j
250m erg
Team workout (team of 3)
21min AMRAP (full rounds)
9 sumo deadlift high pull 42,5/30
6 box over jump 60/50
1-4 bar muscle-up
behind the neck power jerk 3 x 3
behind the neck split jerk 3 x 3
power jerk + split jerk
3 x 2+2 @50-65% 1RM
3 x 1+1 @70-80% 1RM
2min AMRAP of rope climbs
2min AMRAP of row (cal)
2min REST
2min AMRAP of wall walks
2min AMRAP of row (cal)
2min REST
2min AMRAP of toes to rings
2min AMRAP of row (cal)