CrossFit Turku“Hammer”
5 Rounds
5 Power clean (60kg/40)
10 Front squat (60kg/40)
5 jerk (60kg/40)
20 pull-ups
(Rest 90 sec. between rounds)
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[youtube http://www.youtube.com/watch?v=X7OvA_bUWik&w=420&h=315]
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Push Press
3-3-3
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US Secret service snatch test
10 min amrap
Kb snatch 24kg/16
(Rest or switch hands as many times as you need)
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[youtube http://www.youtube.com/watch?v=maK9UXiLyiI&w=420&h=315]
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Back Squat
3-3-3
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10 Rounds
10! (10-9-8…-1)
Overhead Squat (40/25kg)
!10 (1-2-3…-10)
SDHP (40/25g)
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[youtube http://www.youtube.com/watch?v=CfBuvRk1thQ&w=560&h=315]
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21-15-9
push press 60 kg
Box jump 30″/24″
At the beginning of every minute, you must do
2x Ring pull ups
4x Toes through rings
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“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Remember to SCALE (E.G. 1/2 Tabata)!
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
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[youtube http://www.youtube.com/watch?v=YAu-ftOM3C8&w=560&h=315]
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Snatch
5-5-5
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14min AMRAP
Run 200
10x Hang Power Clean (60/40kg)
Run 200
10x Ring Dips
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[youtube http://www.youtube.com/watch?v=ujcTUEa9GeI&w=560&h=315]
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Deadlift
5-5-5
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22-16-10
Deadlift (Use 50% of 1RM.)
Bar facing burpees
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4 Rounds
Run 200m
25x Push up
Run 200m
20x KB Swing (24/16)
Run 200m
15x burbee
Run 200m
10x Pull ups
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Courtesy of CrossFit Inc.
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Weighted pull-ups
5-5-5
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12 min AMRAP
12x Ball Slams
8x Toes 2 bar
5x Handstand push-up
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Courtesy of CrossFit Inc.
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“Jackie”
1000m Row
50 Thruster 20/15kg
30 Pull-ups
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[youtube http://www.youtube.com/watch?v=X1R06n-8jZc&w=560&h=315]
Courtesy of CrossFit Inc.
Remember to Post Times, Rounds, Loads and Comments