CrossFit TurkuPull-up foundations
30 Seconds on 30 seconds off,
5 Rounds:
1 Legless rope climb
Thruster 20/15
Row
Memories of the Open: Dan Bailey
Jerk balance
5×3
Tall Jerk
5X3
Jerks in split
5X3
Pause jerk
5X3
Shoulder mobility
Maria S.
Turkish get-up
foundations
For time:
60 Air squat
50 Push-up
40 Box jump 20″
30 KBS 24/16
20 Toes to bar
Alfredo N.
“Annie”
50-40-30-20-10
Double-under
Sit-up
Katru K.
Pistol Squat
Foundations
On the minute for 20 minutes,
1st 8 Burpee box jump 24/20
2nd 10 Ring row
3rd 10 Pistol squat alternating
4th 15/12 Calories row
Toni J.
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Coach Briefs Today’s Workout
Buddy WOD
5 Rounds for time of:
9 Deadlift
6 Front squat
3 Push press
60/40kg
Anna R.
3-position snatch
Floor – Below knee – Hang
60%, 65%, 70%, 75%, 80%, max
5 Rounds for repetitions,
1 min Russian kettlebell swing 24/16
1 min Squat
1 min Push-up
1 min Row calories
1 min Sit-ups
Sami L. & Kaisa K.
As many rounds as possible in 4 minutes of,
5 Hang squat snatch 60/40
10 Bar over burbees
Rest 4 minutes,
As many rounds as possible in 4 minutes of,
15 Box overs 24/20″
30 Wallball 20/14
The 2016 Open: Why We Love It
