CrossFit TurkuCrossFit Games
Team series Event 3,
Max calories rowed in 5 minutes
Max push presses in 5 minutes (52,5/ 37,5)
At the call of “3, 2, 1 … go,” one athlete will begin the row for calories. In the first 5-minute interval, the athletes, sharing one rower, will accumulate as many calories as possible and may trade off by tagging each other in. During the push presses, the athletes, sharing one barbell, will accumulate as many reps as possible and may trade off by tagging.
Pirkko A.
“Macho man” -progression
Every minute on the minute for 20 minutes,
3 power clean
3 front squat
3 push jerk
Use ~60% of your C&J 1rm
This is part of a 7 week progression where weights, time and/or load will increase.
Milja M.
Alternating rounds with a partner,
30 rounds:
1 deadlift at 75% 1RM
5 wallball 20/14
both complete 30 rounds
Olli T.
Unbroken 2016 -qualifying part 2
Buld up to heavy 2 rep shoulder to overhead
7 minutes to perform
long warm-up and repetitions before the workout
Sara V. & Meri S.
Unbroken 2016 -qualifying part 3
In 8 minutes as many repetitions as possible back and forth of,
20 chest to bar pull-up
20 kettlebell swing 24/16
20 wallball 20/14
20 front squat 60/45
20 burpee box over 60/50
burpee box overs and and chest to bar pull-ups are done once at the ends of the workout
Ninni H.
Unbroken 2016 -qualifying part 1
In 8 minutes as many repetitions as possible,
toes to bar
row calories
Once you break a set of toes to bar, you have to row the same amount of calories on the rower to get back on the toes to bars. Score is the total repetitions of the toes to bars.
Jussi A.
In 20 minutes as many rounds as possible,
300m run
21 ring-push-up
300m run
15 shoulder press 50/35
300m run
9 strict chest to bar pull-up
Olli S.
“Macho man” -progression
Every minute on the minute for 12 minutes,
5 power clean
5 front squat
5 push jerk
Use ~40% of your C&J 1rm
This is part of a 7 week progression where weights, time and/or load will increase.
Niko P.
Alternating rounds with a partner,
7 rounds(each) for time:
3 power snatch 70/50
5 strict handstand push-up
9 box jump 30″/24″
Clean
Build up to a heavy 2 rep max of the day
drop down to 90% and do 1 rep of clean every minute on the minute for 10 sets.
T-J M.