CrossFit Turku3 Rounds:
10+10 db front rack reverse lunge
12 banded hip thrust
10 KB front rack tempo squat
20 rep deadlift +2,5-5kg
3×10 at same weight
or
10 rep back squat +2,5-5kg
3 x 10 -5-10kg
Venla Määttä was 22nd in Sawotta 2018 womens category.
For time:800m run
30 power snatch 40/30kg
30 toes to bar
30 kettlebell swing 32/24
30 burpee
800m run
Pariskaba Event 2
For time:
2 rounds:
50 cal / 45 cal /40 cal row
40 overhead squat 42,5/30
30 push-up
2 rounds:
50 cal
40 overhead squat 42,5/30
30 pull-up
20 min cap
Instructions and standards for events 1 and 2.
Eero Laakso (first from right) was 10th in Sawotta 2018 men open category. Congratulations!
Pic: Marko Vallius
Deload week
5 x 2
scarecrow snatch
tall snatch
pause snatch at knee & hips
pause snatch at hips
On the minute of 10 minutes:
1 power snatch + hang snatch
Oona Lius was 5th in Sawotta 2018 girls 15-17 category. Congratulations!
Pic: Marko Vallius
Deload week
5 rounds:
5 power cleans at 70%1rm pc
200m sprint
rest as needed
Coach Stigu was 4th in Sawotta 2018 women 35-39 category. Congratulations!
Pic: Marko Vallius
Deload week
Pull-up skills
5 rounds alternating movements with a partner:
1 min row calories
1 min pull-ups
Martti Myllynen was 5th in Sawotta 2018 -men open category. Congratulations!
Pic: Marko Vallius
Deload week
handstand skills & walk
5 x 3 deficit hspu
deadlift 4 x 3 at same weight as 20rep
squat 4 x 3 at same weight as 20rep
Representation in Sawotta 2018 from left to right: Iiro L. Mikko H. Lauri F. Nea H. Martti M. Venla M. Oona L. Annastiina A. Eero L.
Pic: Marko Vallius
Deload week
4 rounds:
10 box jump 36/30″
30 sit-up
60-second static hang
rest 1 min
Mikko Hagström Sawotta 40+ category champion! Congratulations!
Pic: Marko Vallius
Pariskaba Event 1
For time:
42 hang clean & jerk 50/35
15 syncro bar over burpee
30 hang clean & jerk 50/35
12 syncro burpee
18 hang clean & jerk 50/35
9 syncro burpee
10 min cap
Pariskaba Event 2
For time:
2 rounds:
50 cal / 45 cal /40 cal row
40 overhead squat 42,5/30
30 push-up
2 rounds:
50 cal
40 overhead squat 42,5/30
30 pull-up
20 min cap
Instructions and standards for events 1 and 2.
Nora H:
Build up to a hang clean 1RM
then,
do 5 sets of 2 below knee cleans at 80%
with a pause of 2 seconds at catch
Harri E.
