CrossFit Turku

041223 MAANANTAI

"Disrupted DT"
Every 3:00 for 7 rounds:
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
– Use the same barbell for each movement.
– Score is slowest round.

051223 TIISTAI

(Accumulate 2min (free) handstand hold)

3 rounds
in 2min:
A. 12/9 cal ski + AMRAP toes to bar
B. 12/9 cal ski + AMRAP wall walk
2min REST after A & B

alternate between A & B, result is the amount of
toes to bars & wall walks completed

061223 KESKIVIIKKO

"SUOMI 106"
For time with partner
106 down&up
106 squat
106 situp
106 pull-up / jumping pullup
106 situp
106 squat
106 down&up

split repetitions as desired

071223 TORSTAI

For time
4 rounds
15 wallball 20/14
10 sumo deadlift high-pull 45/30

Rest 3min, then for time
2 rounds
30 wallball 20/14
20 sumo deadlift high-pull 45/30

result is the total time after last set (3min rest included)

081223 PERJANTAI

jerk in split 3 x 5

jerk balance 4 x 3

pause split jerk 4 x 3 @50-65% 1rm
(2s pause in dip & catch)

pause split jerk 4 x 2 @65-75% 1rm
(2s pause in catch)

091223 LAUANTAI

4 rounds for repetitions
1min rope climb
1min pistol squat
1min db snatch 22.5/15
1min row (cal)
1min rest

271123 MAANANTAI

"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat

281123 TIISTAI

For time
10!
deadlift 130/90
front squat 90/60

281123 TIISTAI

5min AMRAP
15 v-up
15 arch rock

291123 KESKIVIIKKO

Partner workout
8 rounds for time
8 alternating DB hang snatches 22.5/15
8 box jump-overs 75/60
rest while partner completes a round, 8 rounds for both

rest exactly 4 min, then

100 box step-overs w/ db 22.5/15
reps can be completed only when partner is doing bar hang

301123 TORSTAI

Find 2RM Pushpress

301123 TORSTAI

"Elizabeth"
21 – 15 – 9
Clean 60/42,5
Ring dip

011223 PERJANTAI

hang muscle snatch + hang squat snatch
3 x 2 + 2 @40-50%
3 x 1 + 2 @50-60%

hang squat snatch w/ 2s pause on catch
3 x 2 @70-80%

tempo overhead squat (3s down)
3 x 5 @50-60%

021223 LAUANTAI

"The Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

201123 MAANANTAI

Max reps of strict pullups

201123 MAANANTAI

"Jackie"
For time
1k row
50 thruster 20/15
30 pullup

211123 TIISTAI

Find 1RM Back squat

211123 TIISTAI

"Grace"
For time
30 clean & jerk 60/42,5

221123 KESKIVIIKKO

20min AMRAP
60 double under
15+15 db one arm deadlift 30/22.5
15 sit-up

(OTM 9
1. 20-30 (double) crossover jumps / practise double unders
2. 10-15 toes to rings
3. 15 back extension)

231123 TORSTAI

Shoulder press + pushpress
4 x 2+4 @75-95% 1 RM SP

231123 TORSTAI

4 rounds
90s AMRAP
8 handstand push-up
12 jumping split squat
90s REST

241123 PERJANTAI

Find 3RM power snatch

241123 PERJANTAI

"Ingrid"
For time
10 rounds
3 Power snatch 60/42,5
3 Bar over burpee

251123 LAUANTAI

For time with partner
90 – 70 – 50 – 30 wallball 20/14
80 – 60 – 40 – 20 box over jump 60/50

(4 rounds
30s one arm farmers walk with kb 32/24
30s one arm farmers walk with kb 32/24
60s rest)

131123 MAANANTAI

Every 5min for 2 Rounds
A. for time: 500m row
B. for time: 3 rounds of
12 kb swing 24/16
10 toes to bar

each part for time
result is total time spent in A+B+A+B

141123 TIISTAI

Find daily 2RM Back squat (no fails!)

141123 TIISTAI

For time
15 – 12 – 9 thruster 50/35
20 push-up after each set

151123 KESKIVIIKKO

For time:
80/60 Cal ski
70 Burpee pull-up
60 KB deadlift 2 x 24/16kg
50 V-up

161123 TORSTAI

Shoulder press + pushpress
4 x 3+5 @70-90% 1 RM SP

161123 TORSTAI

every 2min for 5 rounds
2-5 wall walk
10 box over jump 70/60

171123 PERJANTAI

(3 rounds
3 tall clean
3 seated box jump
1-2 min rest)

5 sets of
1 squat clean + 1 hang squat clean + 1 front squat
start @70%, add weight as needed

3 x 5 Clean pull @85-90%

171123 LAUANTAI

For reps:
1min rope climbs
1min db squat snatch 22.5/15
2 min rope climbs
2 min db squat snatch
3 min rope climbs
3 min db squat snatch

(accumulate 1min hanging l-sit hold
accumulate 1+1min side plank hold
accumulate 2min plank hold)

051123 SUNNUNTAI

Sunday Smash

"Annie"
50 – 40 – 30 – 20 – 10
double under
sit-up

051123 SUNNUNTAI

SUNDAY SMASH

"Alexander"
5 Rounds
31 back squat 60/42,5
12 power clean 85/60

061123 MAANANTAI

"Tabata This!"

Tabata row (cal)
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20s of work followed by 10s of rest
for 8 intervals. For this workout, your Tabata score is the
least number of reps performed in any of the 8 intervals.

071123 TIISTAI

7min AMRAP
5+5 pistol squat
10 kb russian swing 32/24

(Alkuun
3 rounds for quality
10 hip thrust
8+8 one legged kb deadlift
10 front rack reverse lunge
6 strict toes to bar)

081123 KESKIVIIKKO

4 rounds
30s (legless) rope climb
90s rest
30s ring dip
90s rest
30s db press
90s rest

091123 TORSTAI

(practise double crossovers / crossovers / double unders)

4 rounds
2,5min AMRAP
50 double under
15 wallball
2,5min AMRAP
easy skiing

result is the reps accumulated in the first amrap (du&wb)

101123 PERJANTAI

every 90s for 6 rounds
1. 1 power clean + 3 split jerk
2. 1 power clean + 2 split jerk
3. 1 power clean + 1 split jerk

start @60% 1 rm c&j, add weight every 2 rounds

111123 LAUANTAI

(practise inverted burpee)

For time with partner
90 – 60 – 30
power snatch 42,5/30
box jump 60/50
perform 30 handstand push-up after each round

041123 LAUANTAI

3 x 10 Db snatch (go for a heavy set)

041123 LAUANTAI

6 Rounds
1min db snatch 22.5/15
1min box over burpee
2min rest

031123 PERJANTAI

every 2min for 4 rounds
3 tall snatch
3 broad jump

every 2min for 4 rounds
1 snatch pull + 1 hang snatch + 1 snatch balance @50-70%

every 2min for 4 rounds
1 snatch pull + 1 hang snatch @70-85%

021123 TORSTAI

Pushpress
4 – 3 – 3 – 2
70% – 80% – 85% – 90%

021123 TORSTAI

For time
5 rope climb
25 box step over 22.5/15
50 sit-up
5 rope climb

011123 KESKIVIIKKO

5 rounds
1min ski (cal)
1min shuttle run (1rep = 8m)
1min chest to bar pullups / jumping c2b
1min wallwalk

311023 TIISTAI

Back squat
5 x 3 @80% + 5kg-10kg
(3 vkon takaiseen lisätään 2,5-5kg)

311023 TIISTAI

6min AMRAP
10 deadlift 90/60
15 v-up